Tuesday, December 16, 2014

Total distance

4,500 m

Estimated time

1 h 45 min

Focus: IM drill/swim, descending 100s and 50s, fast kick 25s, pull breathing every 5 and 3/5, and shark drill.

Warm-up (700 m, 23 min)

200 Swim

200 Pull

4 x @ 1:15/1:30/1:45

25 Kick

25 Drill

25 Swim

Main set (3,700 m, 1 h 19 min)

8x50 @ 55/1:15/1:30

25 drill/25 swim/IM Order

6x100 @ 1:25/1:45/2

Descend 1-3, 4-6

8x25 kick @ 30/45/1

ALL FAST!

4x125 pull @ 2:00/2:15/2:30

Breathing every 5 strokes

200 easy pull @ 30R

50 shark drill/50 pull

8x50 swim @ 45/1/1:15

Descend 1-4, 5-8

8x25 kick @ 30/45/1

ALL FAST!

4x250 pull @ 3:45/4/4:15

3/5 breathing pattern by 50

200 easy pull

50 shark drill/50 pull

Warm-down (100 m, 2 min)

100 cool down