Tuesday, February 4, 2014

Total distance

4,900 m

Estimated time

1 h 40 min

Focus: Freestyle technique (finger drag, one arm), IM drill/swim, pull and IM, then kick and swim rounds and sprint 75s.

Warm-up (1,400 m, 29 min)

600

200 Pull

100 Shark

4 x 100 @ 1:30/1:40/1:50

50 Kick

50 Swim

400 IM

Kick-Drill-Swim-FR

Drill set (600 m, 12 min)

4 x 50 @ 50/1/1:10

Finger Drag

200 Recovery

4 x 50 @ 55/1:05/1:15

1-Arm

Main set (2,700 m, 56 min)

400 Pull

200 Easy

200 Strong

4 x 50 IM @ 1/1:10/1:20

25 Drill

25 Swim

600

200 Pull

200 IM

200 Pull

4 x

2 x 50 Kick @ 1/1:10/1:20

2 x 100 Swim @ 1:30/1:40/1:50

4 x 75 Sprint @ 1:30/1:40/1:50

Warm-down (200 m, 4 min)

WD: 200 Choice