Tuesday, February 9, 2016

Total distance

4,200 m

Estimated time

1 h 25 min

Focus: Aerobic variety: a ladder from a 500 pull down through IM, swim, kick and Tarzan drill to a 100 and back up to a strong 600, with breathing patterns.

Coach: Chris

Warm-up (600 m, 12 min)

600 Swim

50 Kick after every 100

Main set (3,500 m, 1 h 13 min)

500 Pull @ 30R

200 breathe every 3

100 every 5

200 every 3

400 IM @ 30R

50 kick/25 Drill/25 swim

300 swim @ 15R

Build each 50

200 Kick @ 10R

50 flutter/50 dolphin

100 Tarzan Drill @ 5R

200 IM Kick @ 10R

300 Swim @ 15R

50 FAST/50 easy

400 IM @ 30R

50 Kick/50 Swim

500 Pull @ 30R

Breathing pattern 3/5 by 100

600

100 easy/200 strong

Warm-down (100 m, 2 min)

100 cool down swim