Thursday, September 4, 2014

Total distance

4,800 m

Estimated time

1 h 40 min

Focus: Aerobic: a pull, swim and kick ladder from 250s down to 100s, each with a fast part, then relay-start sprint 50s and IM.

Warm-up (1,200 m, 25 min)

500 Swim

400 Pull

300 Kick

Main set (3,400 m, 1 h 9 min)

4x250 Pull @ 3:30/3:45/4

150 FAST/100 Easy

4x200 Swim @ 2:50/3/3:15

100 FAST/100 Easy

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

100 IM Strong/50 FR Easy

4x100 Kick @ 2:00/2:15/2:30

50 FAST/50 Easy

4x50 Swim

Sprint & Go again when next person gets to wall. Last person wait 10 seconds

8x50 @ 30/45/1

IM Order

Warm-down (200 m, 4 min)

200 Cool Down