Tuesday, December 2, 2014

Total distance

4,200 m

Estimated time

1 h 25 min

Focus: Descending and strong pull, dolphin kick on the back, IM 200s, fast pull, shark drill, descending 50s and free/non-free 100s.

Warm-up (600 m, 13 min)

600 warm up

100 swim/100 kick/100 IM

Main set (3,400 m, 1 h 9 min)

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

Descend 1-3, 4-6

400 @ 30R

50 free/50 dolphin kick on back

4x100 Pull @ 1:30/1:45/2

All strong

3x200 IM @ 3:30/3:45/4

2x100 Pull @ 1:15/1:30/1:45

All FAST!

300 Easy @ 30R

25 Shark/25 kick/50 swim

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

Descend 1-4/5-8

5x100 Swim @ 1:30/1:45/2

Odds: FR

Evens: Non-FR

Warm-down (200 m, 5 min)

200 Non-FR Cool Down