Sunday, January 26, 2014

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Catch-up drill and negative splits, then two rounds of breathing-pattern pull, swim 100s and kick/swim 150s.

Warm-up (1,700 m, 34 min)

200 choice

600 Choice

400 Pull

5 x 50 Catch-Up @ 1/1:10/1:20

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

Neg. Split

Main set (2,400 m, 48 min)

2 x

400 Pull @ 15R

3 / 5 Breathing by 50’s

4 x 100 Swim @ 1:40/1:50/2

2 x 150 @ 2:50/3/3:10

50 Kick

100 Swim

4 x 50 @ 1:10/1:20/1:30

25 FR

25 BK

Warm-down (300 m, 6 min)

300 Choice