Thursday, March 10, 2016

Total distance

4,300 m

Estimated time

1 h 25 min

Focus: Breathing-pattern pull, stroke and free 50s, kick/sailboat/build 100s, strong pull 250s with a fast finish, IM 50s and swim/kick with fins.

Coach: Chris

Warm-up (1,200 m, 24 min)

600 (200 swim/100 Kick)

600 pull (3/5/7 breathing pattern by 50)

Main set (2,500 m, 48 min)

10x50 @ 55

1 Stroke

1 Free

6x100 @ 1:40 (25 Kick/25 Sailboat drill/50 Swim build)

4x250 Pull @ 3:30 (200 strong/50 FAST!)

8 x 50 @ 30 (2 of each stroke, IM order)

Warm-down (600 m, 12 min)

600 w/fins (200 swim/100 Kick)