Tuesday, January 21, 2014

Total distance

4,300 m

Estimated time

1 h 35 min

Focus: Kick, drill and swim 50s, fast/smooth pull and fins work, tarzan and tap-tap drill, IM, then suicides (25 fast, 25 easy, 50 fast, 50 easy without stopping).

Warm-up (800 m, 17 min)

500 Swim

200 Kick

100 Drill

Pre-set (900 m, 23 min)

6 x 50 Kick @ 1:15/1:25/1:35

6 x 50 Drill @ 1:05/1:15/1:25

6 x 50 Swim @ 55/1:05/1:15

Main set (1,700 m, 34 min)

500 Pull @ 30R

250 FAST

250 Smooth

5 x 100 w/ fins @ 1:30/1:40/1:50

50 FAST

50 Smooth

8 x 50 @ 1/1:10/1:20

25 Tarzan

25 Tap-Tap

3 x 100 IM @ 1:45/1:55/2:05

Sprint set (600 m, 16 min)

4 x Suicides @ 20R

25 FAST

25 Easy

50 Fast

50 Easy

*No rest in-between for suicides

Warm-down (300 m, 6 min)

300 Choice