Thursday, September 11, 2014

Total distance

4,100 m

Estimated time

1 h 25 min

Focus: Mixed strokes and speed: non-free/free 150s and pull, fast 50s, descending IM 100s, twice.

Warm-up (600 m, 12 min)

300 Swim

200 Pull

100 Kick

Main set (3,300 m, 1 h 8 min)

4x150 @ 2:30/2:45/3

50 Non-FR/50 FR/50 Non-FR

4x150 Pull @ 2:15/2:30/2:45

10x50 @ 1/1:15/1:30

FAST

5x100 IM @ 1:45/2/2:15

Descend 1-5

100 Easy

10x50 Swim

4 FAST @ 45/1/1:15

1 @ Easy @ 1/1:10/1:20

5x100 IM @ 1:45/2/2:15

Descend 1-5

Warm-down (200 m, 5 min)

200 cool down

50 Kick/150 Swim