Thursday, January 22, 2015

Total distance

4,300 m

Estimated time

1 h 25 min

Focus: Descending swim and pull 100s, a 500 with kick and a free/non-free 400, then all-strong swim and pull 100s.

Warm-up (800 m, 17 min)

300 swim

100 kick

300 pull

100 kick

Main set (3,300 m, 1 h 2 min)

6x100 swim @ 1:30

Descend 1-6

6x100 pull @ 1:30

Descend 1-6

500 @ 15R

50 Kick after every 200

400 @ 15R

50 free/50 non-free

6x100 swim @ 1:20

All strong

6x100 pull @ 1:20

All strong

Warm-down (200 m, 4 min)

200 choice cool down