Tuesday, March 22, 2016

Total distance

4,600 m

Estimated time

1 h 35 min

Focus: Rounds of a building swim 200 and a fast kick 50, kick/swim 125s, then 200s split by a climb out and a dive with a fast second 100, and fast/easy 25s.

Coach: Chris

Warm-up (1,000 m, 22 min)

500 as 200 Swim/50 Kick/repeat

300 Pull

200 Kick

Main set (3,400 m, 1 h 6 min)

5 x

200 swim (build) @ 2:50

50 kick (FAST!) @ :60

100 recovery/easy

6x125 @ 1:50 (25 Kick/100 swim)

5x200 @ 3:00 (100 swim/climb out/dive in/100 swim FAST)

12x25 @ :30 (2 FAST/1 easy)

Warm-down (200 m, 4 min)

200 cool down