Thursday, January 15, 2015

Total distance

4,100 m

Estimated time

1 h 20 min

Focus: Kick/drill/build 75s, fast/easy 50s, a 3/5 breathing pull 600, more 50s with fast swims building, and a 3/7 breathing pull 400.

Warm-up (800 m, 17 min)

400 Choice

200 Pull

200 Kick

Main set (3,100 m, 1 h 1 min)

8x75 @ 1:15

Kick/Drill/Build by 25

10x50 @ 45

25 FAST/25 easy

600 Pull

3/5 breathing pattern by 100

20x50 @ 40/1

1 FAST/1 easy

2 FAST/1 easy

3 FAST/1 easy

4 FAST/1 easy

5 FAST/1 easy

400 pull

3/7 breathing pattern by 50

Warm-down (200 m, 4 min)

200 Cool Down

50 Frog/150 Choice)