Thursday, January 16, 2014

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: Kick-drill and IM rounds, negative-split pull 400s, then dolphin and whip kick, underwater kick with fins and swims with fins.

Warm-up (1,000 m, 20 min)

400 Choice

300 Pull

200 IM

100 Kick

Main set (2,000 m, 42 min)

6 x

2 x 50 Kick-Drill @ 55/1:05/1:15

100 IM @ 1:40/1:50/2

2 x 400 Pull @ 5:20/5:30/5:40

Neg. Split

Kick set (1,100 m, 24 min)

200 Kick w/ board

50 Dolphin

50 Whip

10 x 25 w/ fins @ 40/50/1

25 Underwater Kick

25 FAST

200 Swim w/ fins

6 x 75 @ 1:05/1:15/1:25

25 Non-FR

50 FR

Warm-down (300 m, 6 min)

300 Choice