Thursday, February 20, 2014

Total distance

4,400 m

Estimated time

1 h 20 min

Focus: Stroke count and build 50s, then a set where the pull gets shorter (500 to 100) as the fast swim gets longer (100 to 500).

Warm-up (1,200 m, 25 min)

300 Swim

300 Pull

100 Kick

100 Drill

8x50 @10 R

1-4: Descend Stroke Count

5-8: Build

Main set (3,000 m, 50 min)

500 Pull @ 10 R, 100 Swim FAST @ 45 R

400 Pull @10 R, 200 Swim FAST@ 45 R

300 Pull @ 10 R, 300 Swim FAST @ 45 R

200 Pull @ 10 R, 400 Swim FAST @ 45 R

100 Pull @ 10 R, 500 Swim FAST @ 45 R

Warm-down (200 m, 4 min)

200 Cool Down