Tuesday, January 13, 2015

Total distance

4,000 m

Estimated time

1 h 25 min

Focus: Skills and speed: stroke count and breath-control 25s, fast/easy 100s, underwater 75s, breaststroke-arm drill and sprint 50s.

Warm-up (1,000 m, 22 min)

500

200 Swim/50 Kick

300 IM

Kick/Drill/Swim

4x50 @10R

25 Drill/25 Swim

Main set (2,700 m, 55 min)

6x150 @ 2:15

50 non-free/100 Build

12x25 @ 30

Descend Stroke Count 1-3, 4-6

5x100 @ 1:40

25 FAST/50 easy/25 FAST!

12x25 @ 30

Breathe 2x only/1x only/none, repeat

4x75 @ 1:15

25 Underwater as far as you can/50 Ascend

6x25 @ 30

Breast stroke arms with freestyle kick, head out of water

Fast Hands!

5x50 SPRINT! @ 1:10

Warm-down (300 m, 7 min)

300 Pull Cool Down

50 Shark Drill/100 Pull