Saturday, December 6, 2014

Total distance

3,900 m

Estimated time

1 h 25 min

Focus: Reverse-IM swim/kick/drill 300s, 100s at your lowest stroke count with a faster one every fourth, then IM 50s with the fast part getting longer.

Warm-up (1,200 m, 29 min)

4 x 300 in reverse IM order:

75 Swim

75 Kick

75 Drill

75 Swim

Main set (2,500 m, 54 min)

16 X 100 w 20s rest:

3 lowest stroke count

1 med/fast

100 easy

16 x 50 IM (4 of each stroke)

1) 10m fast + 40m easy

2) 20m fast + 30m easy

3) 30m fast + 20m easy

4) 50m fast

Warm-down (200 m, 4 min)

200 choice