Thursday, January 29, 2015

Total distance

4,350 m

Estimated time

1 h 25 min

Focus: Fast/easy 50s, breathing-pattern pull 200s, kick/back/free 150s, fast/smooth/fast 100s and IM 50s.

Warm-up (500 m, 9 min)

500 choice warm up

Main set (3,650 m, 1 h 11 min)

20x50 @ 40/1

1 FAST/ 1 Easy

2 FAST/ 1 Easy

3 FAST/ 1 Easy

4 Fast/ 1 Easy

5 Fast/ 1 Easy

5x200 pull @ 3

3/5/7/9 breathing pattern by 50

5x150 @ 2:30

50 kick on back/50 backstroke/50 free

5x100 @ 1:30

25 FAST/50 smooth/25 FAST

8x50 @ 50

IM order

Warm-down (200 m, 4 min)

200 cool down