Thursday, December 4, 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, sailboat drill, sprint 50s and a kick/sprint mix.

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 Fast Free/50 dolphin kick on back

4x100 Pull @ 1:20/1:30/1:45

All strong

3x200 IM @ 3:20/3:45/4

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

All FAST!

300 easy @ 30R

25 sailboat/25 kick/50 swim

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

Sprints

500 Mix

100 Kick/100 Sprint/50 Easy

Warm-down (200 m, 5 min)

200 cool down (non-free)