Tuesday, December 9, 2014

Total distance

4,350 m

Estimated time

1 h 25 min

Focus: IM kick/drill/swim, stroke count 50s, fast/easy 400, then pull and swim 200s and 150s.

Warm-up (1,050 m, 23 min)

300 Swim

200 Pull

100 Kick

6x75 @1:20/1:30/1:45

Kick/drill/swim IM order

Main set (3,100 m, 58 min)

12x50 @ 1/1:15/1:30

Descend stroke count 1-4, 5-8, 9-12

400 swim @ 30R

25 FAST/75 easy

3x200 Pull @ 2:45/3/:15

3x200 Swim @ 2:45/3/3:15

3x150 Pull @ 2:05/2:15/2:30

3x150 Swim @ 2:05/2:15/2:30

Warm-down (200 m, 6 min)

200 Easy Kick Cool Down