Thursday, January 23, 2014

Total distance

4,300 m

Estimated time

1 h 25 min

Focus: Sprints and pull build, strong pull 300s, kick/drill/swim 150s, fast/easy swim and kick 100s, and free/non-free 300s.

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

500

200 Swim

50 Kick

6 x 50 @ 10R

Sprints

200 Pull @ 15R

Build by 50’s

Main set (3,100 m, 1 h 2 min)

3 x 300 Pull @ 4:45/4:55/5:05

Strong!

100 Recovery

4 x 150 @ 15R

50 Kick

50 Drill

50 Swim

5 x 100 @ 2

50 FAST

50 Easy

100 Recovery

3 x 100 Kick @ 1:50/2/2:10

50 FAST

50 Easy

2 x 300 @ 15R

50 FR

50 Non-FR

Warm-down (200 m, 4 min)

200 Choice