Tuesday, January 14, 2014

Total distance

4,450 m

Estimated time

1 h 30 min

Focus: Aerobic: 50s that descend in fives, IM 25s, pull 200s breathing 3 and 7, then IM/free 75s and fast/easy 300s.

Warm-up (750 m, 16 min)

3 x 250

200 Choice

50 Kick

Main set (3,500 m, 1 h 12 min)

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

Descend 1-5

12 x 25 @ 30/40/50 IM Order

5 x 200 Pull @ 3/3:10/3:20

Breathe 3/7 by 50’s

8 x 75 @ 1:10/1:20/1:30

25 IM Order

50 FR

2 x 300 Swim

50 FAST

50 Easy

Warm-down (200 m, 4 min)

200 Choice