Thursday, March 24, 2016

Total distance

4,500 m

Estimated time

1 h 30 min

Focus: Aerobic: three 600s (building pull, swim/kick with fins, building kick), fast/easy 50s, then 200s alternating IM drill/swim and pull.

Coach: Chris

The file dates this Thursday, March 24, 2015; it is among the March 2016 workouts, and March 24, 2016 was a Thursday.

Warm-up (1,000 m, 21 min)

500 Choice

100 Kick

300 Pull

100 Kick

Main set (3,300 m, 1 h 4 min)

3x600 @ 30 rest

#1 Pull, Build each 300

#2 Fins (100 swim/50 kick)

#3 Kick Build each 300

6x50 Swim

2 Fast @ 45

1 easy @ 1

6x200 @ 3

Odds: IM Drill/Swim

Evens: Pull

Warm-down (200 m, 4 min)

4x50 @ 55 Cool Down

Descend stroke count 1-4