Thursday, January 7, 2016

Total distance

4,200 m

Estimated time

1 h 25 min

Focus: Four cycles of a swim 300, pull 200 and kick 100 (IM, drills, buoy between the ankles), then descending 100s and a stroke-count 300.

Coach: Chris

The same workout as Thursday, January 8, 2015.

Warm-up (600 m, 12 min)

300 swim

200 pull

100 kick

Main set (3,500 m, 1 h 11 min)

300 IM @ 20R

Kick/drill/swim by 50

200 pull @15R

3/5 breathing by 50

100 kick @ 10R

50 FAST/50 easy

300 swim @ 20R

50 strong/50 easy

200 pull @15R

50 sailboat drill/50 pull

100 dolphin kick on back @10R

300 swim @20R

100 Easy/100 medium/100 strong

200 pull @15R

Buoy between ankles

100 choice kick @10R

300 swim @20R

3x100 reverse IMs

200 pull @15R

50free/50backstroke

100 kick @10R

FAST!

3x100 swim @ 1:30

2x100 swim @ 1:20

1x100 swim (FAST!) @15R

300 swim @20R

Descend stroke count by 1 each 50

200 pull @15R

Descend by 50

Warm-down (100 m, 2 min)

100

50 Frog/50 easy