Tuesday, March 18, 2014

Total distance

4,100 m

Estimated time

1 h 25 min

Focus: Fast-start and paddle 25s, then pull with breathing patterns and fast/easy 50s, and kick/drill/swim 75s.

Warm-up (1,500 m, 31 min)

500 Swim

400 Pull

300 IM

200 Kick

100 Drill

Pre-set (500 m, 13 min)

10 x 25 @ 30/40/50

First 10 strokes FAST

10 x 25 @ 25/35/45

Paddles

Main set (1,900 m, 38 min)

500 Pull @ 45R

3/5/7 Breathing by 50’s

2 x

5 x 50 @ 1

25 FAST

25 Easy

300 Pull @ 30R

3/5/7 Breathing by 50’s

4 x 75 @ 1:15/1:25/1:35

25 K

25 D

25 S

Warm-down (200 m, 4 min)

200 Choice