Tuesday, March 1, 2016
- Total distance
- 4,000 m
- Estimated time
- 1 h 20 min
Focus: IM and kick, descending 50s, then two rounds of stroke and free from a 50 up to a 300, kick, and drill/easy/fast 150s.
Coach: Chris
Warm-up (1,000 m, 22 min)
500 Choice swim
50 Kick after every 200
2x
200 IM
50 Kick
Pre-set (500 m, 10 min)
10x50 @ 50
Descend 1-5, 6-10
Main set (2,100 m, 43 min)
2x
50 Stroke @ 1
100 Free @ 2
100 Stroke @ 2
300 Free @ 4
100 recovery/easy
6x50 Kick @ 1:10
4x150 @ 2:15
50 Drill/50 easy swim/50 FAST!
Warm-down (400 m, 8 min)
400 Easy Pull