Thursday, November 14, 2013

Total distance

4,000 m

Estimated time

1 h 20 min

Focus: Aerobic: three 600s of building pull and swim/kick with fins, fast 50s, then 200s alternating IM drill/swim and pull.

The file heads this “Thursday November 14” with no year.

Warm-up (500 m, 10 min)

500 Choice

100 Kick

300 Pull

100 Kick

Main set (2,100 m, 40 min)

3 x 600 @ 30R

1) Pull, Build each 300

2) Fins 100 Swim / 50 Kick

3) Pull, Build each 300

6 x 50 Swim

2 Fast @ 45

1 Easy @ 1

Main set 2 (1,200 m, 24 min)

6 x 200 @ 3

Odds IM Drill / Swim

Evens Pull

Warm-down (200 m, 4 min)

4 x 50 @ 55