Tuesday, January 7, 2014

Total distance

4,000 m

Estimated time

1 h 20 min

Focus: Drill (single arm, shark), a 50-to-200 ladder three times, then fast pull 50s and pull and streamline kick 25s.

Warm-up (600 m, 13 min)

100 Kick

400 Pull

100 Kick

Drill set (800 m, 16 min)

4 x 50 @ 1

IM Order K-S

4 x 50 @ 55

25 Right Arm

25 Left Arm

4 x 50 @ 55

25 Kick

25 Shark

4 x 50 @ 50

Build

Main set (2,400 m, 48 min)

3 x

50 @ 45

100 @ 1:20

150 @ 2

200 @ 2:40

8 x 50 Pull @ 1:10

FAST

20 x 25 @ 30

4 Pull

4 Streamline Dolphin Kick

Warm-down (200 m, 4 min)

200 Choice