Thursday, December 11, 2014

Total distance

5,100 m

Estimated time

1 h 40 min

Focus: Aerobic: free/kick 600 and back/free 400, pull 150s with fast swim 50s, kick/swim 100s, IM 100s and breathing-pattern pull.

Warm-up (600 m, 12 min)

600 Mix

100 Swim

50 Kick

Main set (4,300 m, 1 h 26 min)

600 Swim @30R

50 Free/25 Kick

400 Swim @ 30R

50 Back/50 Free

2 x

3x150 pull @ 2:10/2:30/2:45

3x50 swim @ 45/1/1:15

FAST

6x100 @ 1:30

50 kick/50 swim

4 x

50 Easy Swim @ 1:15/1:30/1:45

2 x 100 IM @ 1:30/1:45/2

500 Pull @ 30R

3/5/7 breathing pattern by 50

Warm-down (200 m, 5 min)

200 cool down

25 kick/75 swim