Thursday, March 3, 2016

Total distance

4,300 m

Estimated time

1 h 25 min

Focus: Build/fast 50s, pull/kick and breathing-pattern pull 600s, sprint kick without a board, IM-order 50s and swim/kick with fins.

Coach: Chris

Warm-up (1,400 m, 28 min)

400 Swim w/fins

300 Pull

200 Kick

100 Drill

8x50 @ 1

25Build/25 FAST!

Main set (2,600 m, 50 min)

600

200 Pull/100 Kick

4x100 @ 1:45

25 SPRINT kick w/NO board/75 swim

600 pull

3/5 breathing pattern by 50

8 x 50 @ 40

4 of each stroke, IM order

600 w/Fins

100 Swim/100 Kick

Warm-down (300 m, 6 min)

300 Cool Down