Thursday, December 18, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Rounds of 150s (fly/free, shark drill and breathing pull, fast/smooth pull, dolphin kick and strong swim), each followed by 50s descending stroke count.

Warm-up (600 m, 11 min)

600 Choice

Main set (3,300 m, 1 h 5 min)

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

50 fly/100 free

4x150 Pull @ 2:10/2:30/2:45

50 Shark drill/100 breathe every 5

6x50 @ 50/1/1:15

Descend stroke count 1-6

4x150 pull @ 2:05/2:15/2:30

50 FAST/100 smooth

6x50 @ 50/1/1:15

Descend stroke count 1-6

4x150 @ 2:30/2:45/3

50 dolphin kick on back/100 strong swim

6x50 @ 50/1/1:15

Descend stroke count 1-6

Warm-down (300 m, 7 min)

300 cool down

100 free/100 IM/100 free