Thursday, February 11, 2016
- Total distance
- 4,300 m
- Estimated time
- 1 h 20 min
Focus: Breathing-pattern pull, then descending 200s (swim, then pull) on tightening send-offs, each followed by a swim with fins holding the breath longer off the walls.
Coach: Chris
Warm-up (1,200 m, 24 min)
600
50 Kick after every 100
600 Pull
Breathe every 3/5/7 by 100
Main set (2,700 m, 47 min)
3x200 @ 3:00
Descend 1-3
400 w/Fins
No breathing 5m in, 5m out
3x200 @ 2:50
Descend 1-3
300 w/Fins
No breathing 5m in, 7m out
3x200 Pull @ 2:40
Descend 1-3
200 w/Fins
No breathing 5m in, 10m out
Warm-down (400 m, 9 min)
400 cool down
200 IM
200 Choice