Tuesday, March 8, 2016

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: Breath control, scull and build with paddles, kick/IM 150s, a snake swim with easy/fast 25s, then rounds of 50s with a band and swim 100s.

Coach: Chris

Warm-up (1,000 m, 23 min)

500 Choice swim

100 Kick

300 IM (Kick/Drill/Swim by 25)

100 Kick

Pre-set (300 m, 6 min)

12x25 @ 30

3 breaths

2 breaths

1 breath

0 breaths

Main set (2,800 m, 57 min)

8x75 w/ Paddles @ 1:10

25 Scull/50 swim build

6x150 @ 2:25

50 choice kick/100 IM swim

400 Snake Swim (Last 100 Kick)

25 easy/25 FAST

6x

50 w/band @ 1

100 swim @ 1:30

Warm-down (300 m, 7 min)

300 cool down

50 Kick/100 Swim