Tuesday, November 11, 2014

Total distance

4,800 m

Estimated time

1 h 30 min

Focus: Endurance: descending swim 250s, negative-split pull 400s, free/IM 300s and pull 200s getting faster.

Warm-up (1,000 m, 22 min)

400 Swim

300 IM @ 15R

Kick/Drill/Swim by 25

200 Kick on Back @ 3/3:15/3:30

100 @ 1:30/1:45/2

50 tarzan drill/50 fingertip drag

Main set (3,600 m, 1 h 5 min)

6x250 swim @ 3:40/4/4:15

Descend 1-3, 4-6

2x400 pull @ 5:30/5:45/6

Negative Split

3x300 swim @ 4:30/4:45/5

100 free/100 IM/100 free

2x200 pull @ 2:45/3/3:15

2nd 200 is faster

Warm-down (200 m, 4 min)

200 Cool Down