Thursday, February 4, 2016
- Total distance
- 3,800 m
- Estimated time
- 1 h 20 min
Focus: IM drill and kick, free and stroke 25s and 50s, then three rounds of fast 25s and a sprint 200 with easy swims between, and pull.
Coach: Chris
Warm-up (900 m, 21 min)
300 Choice
2x
200 IM Drill
100 Kick
Pre-set (900 m, 20 min)
20x25 @ 30
5 Kick
5 Free
5 Non-Free
5 Choice
8x50 @ 55
25 Non-free/25 Free
Main set (1,200 m, 26 min)
3 x
4x25 FAST! @ 30
50 easy/recovery @ 1
200 Sprint
50 easy/recovery @ 2
Pull set (600 m, 11 min)
6x100 Pull @ 1:25
Warm-down (200 m, 4 min)
200 cool Down