Thursday, November 13, 2014

Total distance

4,700 m

Estimated time

1 h 40 min

Focus: 100s counting down from nine to five: fast/easy swims, kick/swim/fly, IM, breathing pull, and fast/easy.

Warm-up (1,000 m, 20 min)

400 Swim

Kick every 4th 25

4x150 @ 2:30/2:45/3

50 Streamline Kick

100 Pull

Main set (3,500 m, 1 h 14 min)

9x100 Swim @ 1:30/1:45/2

1 FAST/1 ez

2 FAST/1ez

3 FAST/1ez

8x100 @ 2:00/2:15/2:30

25 Kick

50 Swim

25 FAST butterfly

7x100 IM @ 1:45/2/2:15

6x100 Pull @ 1:30/1:45/2

3/5 breathing pattern by 25

5x100 @ 1:45/2/2:15

25 FAST!

75 Easy

Warm-down (200 m, 4 min)

200 Double Arm Backstroke Cool Down