Tuesday, February 25, 2014

Total distance

4,300 m

Estimated time

1 h 30 min

Focus: Kick, IM and descending 25s, negative-split swims with fins and paddles, breathing pull, IM and non-free work.

Warm-up (900 m, 18 min)

300 Swim

300 Pull

300 IM

Pre-set (600 m, 17 min)

8 x 25 Kick @ 45/55/1:05

8 x 25 IM Order @ 35/45/55

8 x 25 @ 30/40/50

Descend 1-4

Descend 5-8

Main set (2,500 m, 51 min)

7 x 100 Swim w/ fins & paddles

Neg. Split

500 Pull

3 / 5 Breathing Pattern by 100’s

300 IM

75/ Stroke

3 x 200 @ 3/3:10/3:20

50 Kick

50 Non-FR

100 @ 90%

8 x 50 @ 50/1/1:10

25 Non-FR

25 BR

Warm-down (300 m, 6 min)

300 Cool Down