Tuesday, January 27, 2015

Total distance

4,500 m

Estimated time

1 h 35 min

Focus: Four IM 400s (kick/drill/stroke/free), each followed by a different set: non-free 100s, swim 50s, pull 75s and descending 100s.

Warm-up (800 m, 17 min)

200 swim

200 pull

200 kick

200 swim

Main set (3,600 m, 1 h 14 min)

400 IM @ 30R

Kick/drill/stroke/free by 25

2 x 100 Non FR Swim @ 1:15

400 IM @ 30R

Kick/drill/50 FAST stroke

8x50 Swim @ 1

Kick every 4th 50

400 IM @ 30R

50 stroke/50 FAST free

8x75 Pull @ 1

400 IM @ 30R

25 FAST kick/50 stroke/25 free

8x100 @ 1:30

Descend 1-4, 5-8

Warm-down (100 m, 2 min)

100 cool down