Tuesday, February 2, 2016

Total distance

4,600 m

Estimated time

1 h 30 min

Focus: Smooth free and fast IM 100s, kick/sailboat-drill/swim 200s, descending 100s, an IM 600 of kick, drill and swim, and free/back 150s.

Coach: Chris

Warm-up (600 m, 13 min)

300 swim

200 IM

100 kick

Main set (3,800 m, 1 h 15 min)

4 x

100 free @ 1:30

Smooth

100 IM @ 1:45

FAST

100 easy/recovery

3x200 @ 3:45

50 kick

50 sailboat drill

100 swim

8x100 @ 1:25

Descend 1-4, 5-8

600 IM @30R

200 kick

200 drill

200 swim)

6x150 @ 1:55

100 free/50 back

Warm-down (200 m, 4 min)

200 cool down