Tuesday, March 4, 2014

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Kick, IM switch and no-breathing 50s, fast 100s with an easy one after each round, then pull/IM 300s.

Warm-up (1,400 m, 31 min)

500 Choice

200 Swim

50 Kick

6 x 50 Kick @ 1/1:10/1:20

6 x 50 IM Switch @ 50/1/1:10

6 x 50 @ 1/1:10/1:20

25 FAST NO BREATHING

25 Easy

Main set (2,600 m, 49 min)

14 x 100

1 @ 1:15/1:25/1:35, 1 @ 1:30/1:40/1:50

2 @ 1:15/1:25/1:35, 1 @ 1:30/1:40/1:50

3 @ 1:15/1:25/1:35, 1 @ 1:30/1:40/1:50

4 @ 1:15/1:25/1:35, 1 @ 1:30/1:40/1:50

4 x 300

200 Pull @ 2:40/2:50/3

100 IM @ 1:40/1:50/2

Warm-down (400 m, 11 min)

16 x 25 @ 30/40/50

2 Non-FR

2 FR Drill