Wednesday Swim 13/02/2012

W/U
200m fs
100m bs
50m fs kick
50m fs arms
200m fs
100m IM
                                                               Subtotal 700m
CSS
400m TT                (T400 = 6:35 = 395 secs)
full recovery swim 5-10mins
200m TT               (T200  = 3:05 = 185 secs)
                                                           Subtotal 1300m (600m)

CSS pace (m/sec) = (400-200)/(T400-T200)
                             = 200 / (395-185)
                             =0.95m/s = 105 sec per 100m

Critical Swim Speed (CSS) is therefore 1:35 per 100m

M/S
10 x 100m @CSS, 50m kick, 50m arms

                                                     Subtotal 3300m (2000m)
W/D
300m fs
100m underwater
                                                    Total 3700m (400m)

Gym - 5km treadmill run @15.5kph
           10min row (2500m)

Evening Run Session
15min steady
5, 4, 3, 2 , 1 min intervals (increasing speed) with 90sec rest
15min declining speed warmdown