Thursday, September 19, 2013

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: Turns and IM: kick, drill and swim 50s in IM order, swim and negative-split kick rounds, then 100s that descend or hold pace.

Warm-up (400 m, 8 min)

400 Choice → Focus on Turns

Pre-set (1,200 m, 30 min)

24 x 50 IM Order

1 Kick @ 1:05/1:15/1:25

1 Drill @ 1:05/1:15/1:25

1 Swim @ 55/1:05/1:15

Main set (2,500 m, 51 min)

2 x

100 Swim @ 1:55/1:05/1:15

3 x 50 Negative Split Kick @ 1:05/1:15/1:25

100 Swim @ 1:55/1:05/1:15

4 x 50 1 Easy : 1 Fast @ 35/45/55

6 x 100 @ 2

2 Kick-Swim

2 Swim-Kick

2 Pull

8 x 100

4 Descend 1-4 @ 1:50

4 Hold Pace @ 2

Warm-down (300 m, 7 min)

100 Kick

100 Pull

100 Choice