Saturday, January 10, 2015

Total distance

3,600–4,200 m

Estimated time

1 h 25 min to 1 h 35 min

Focus: IM drill, breaststroke and butterfly pull with fins, then rounds of a 150 IM (no fly), a strong 100 and a fast main-stroke 50.

Warm-up (1,600 m, 40 min)

4 x (in the IM order):

100 choice

2 x 50 drill

50 swim

6 x with fins:

50 BR pull with flatter kick

50 (25 Fly with flatter kick + 25 choice

Main set (1,800–2,400 m, 39–53 min)

(6 or 7 or 8) x : with 20s rest

150 IM without fly

100 choice STRONG

50 #1 FAST

Warm-down (200 m, 4 min)

200 choice