Tuesday, February 16, 2016

Total distance

4,400 m

Estimated time

1 h 25 min

Focus: Back/free pull and IM drill, rounds of building pull, a fast 200 and kick, then swim with Tarzan drill, pull/kick 250s and back/sprint with fins.

Coach: Chris

Warm-up (1,000 m, 20 min)

500 Choice

300 Pull @ 15R

150 Back

150 Free

200 IM Drill @ 15R

Main set (3,200 m, 1 h 1 min)

2 x

300 Pull @ 4:15

Build

200 Swim @ 3:00

FAST!

100 Kick @ 2:00

600 Swim

100 Swim/50 Tarzan

4x250 @ 3:50

200 Pull/50 Kick

400 w/Fins

75 Easy Back

25 Sprint Free

Warm-down (200 m, 4 min)

200 Cool Down