Tuesday, March 15, 2016

Total distance

4,600 m

Estimated time

1 h 35 min

Focus: IM kick/drill/swim 25s, then three rounds of IM 100s and four descending pull 200s.

Coach: Chris

Warm-up (1,300 m, 32 min)

200 Swim/200 Pull/200 IM/200 Kick/200 swim

12x25 IM order @ :40 (1 Kick/1 Drill/1 Swim)

Main set (3,000 m, 56 min)

3 x

2x100 IM @ 1:40

4x200 Pull @ 3:00 (descend 1-4)

Warm-down (300 m, 5 min)

300 cool down w/fins