Tuesday, November 18, 2014

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Breathing-pattern pull, fast/easy 50s, kick/drill/build 150s, all-fast 200s, IM drill/swim and IM/free 150s.

Warm-up (500 m, 10 min)

500 warm up

200 Free/50 non-free

Main set (3,700 m, 1 h 14 min)

4x200 Pull @ 3:00/3:15/3:30

3/5 breathing pattern by 50

8x50 @ 45/1/1:15

25 Fast/25 easy

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

50 Kick

50 Fingertip Drag

50 Build

4x200 @ 3:30/3:45/4

All FAST!

100 Recovery

8x50 @ 1/1:15/1:30

IM order, 25 drill/25 swim

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

100 IM/50 free

Warm-down (200 m, 5 min)

200 cool down

100 Drill

50 Kick

50 choice