Tuesday, January 20, 2015

Total distance

4,200 m

Estimated time

1 h 30 min

Focus: Two rounds of breathing-pattern pull 150s, IM 100s and fast kick 50s, then free/non-free 200s.

Warm-up (1,000 m, 23 min)

400 Swim/300 pull/200 kick/100 IM

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

2 x

4x150 pull @ 2:10

3/5/3/ breathing pattern by 50

4x100 IM @ 1:45

4x50 kick @ 1

All FAST!

100 Easy/recovery swim

3x200 @ 3:00

Odds: Non FR

Evens: FR

Warm-down (100 m, 2 min)

100 cool down swim