Thursday, February 18, 2016

Total distance

4,300 m

Estimated time

1 h 30 min

Focus: Free and stroke 25s, shark drill, drill/build 75s, IM kick/drill/swim, fast/easy 150s, kick/build 75s and underwater kick with fins.

Coach: Chris

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

400 Swim

400 Pull

200 Kick

Pre-set (1,050 m, 22 min)

12x25 @ 30

4 Free

4 Non-FR

4 Choice

6x50 @ 55

25 Shark Drill/25 Kick

6x75 @ 1:10

25 Drill/50 Build

Main set (1,950 m, 40 min)

400 IM @ 30R

50 Kick/25 Drill/25 Swim

6x150 @ 2:10

100 FAST

50 Easy

6x75 @ 1:20

25 Kick/50 Build

8x25 Fins @ 30

25 underwater/25 swim

Warm-down (300 m, 6 min)

300 Cool Down