Tuesday, September 9, 2014

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Speed with aerobic work between: three sets of sprint/easy 50s, separated by 200s with fins and pull 100s, then IM 50s.

Warm-up (1,000 m, 21 min)

400 Choice

300 IM

Kick/drill/swim by 25

200 pull

Breathe every 5

100 kick

Main set (3,100 m, 1 h 3 min)

6x50 @ 1:15/1:30/1:45

25 SPRINT/25 Easy

5x200 w/ fins @ 2:45/3/3:15

100 Easy

6x50 @ 1:15/1:30/1:45

25 SPRINT/25 Easy

6x100 Pull @ 1:30/1:45/2

100 Easy

6x50 @ 1:15/1:30/1:45

25 SPRINT/25 Easy

8x50 @ 1:00/1:15/1:30

IM Order

Warm-down (300 m, 6 min)

300 Cool Down