Thursday, March 31, 2016

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Rounds of pull 300s and fast kick 50s, side kick with fins, then fast swim 50s, IM 100s and a pull 200, twice.

Coach: Chris

Warm-up (1,200 m, 26 min)

2 x (300 choice/200 drill/100 kick)

Main set (2,800 m, 55 min)

3x

300 Pull @ 4:30/4:45/5

2x50 FAST Kick @ 1:15/1:30/1:45

4x150 w/fins

50 kick on side/50 swim/50 kick on other side

2x

2x50 FAST Swim @ 1/1:15/1:30

2x100 IM @ 1:40/2/2:15

200 Pull @ 3:00/3:15/3:30

Warm-down (400 m, 8 min)

400 Cool Down