Thursday, November 20, 2014

Total distance

5,200 m

Estimated time

1 h 45 min

Focus: Distance per stroke and drills, breathing-pattern pull 150s, descending swim 100s, negative-split pull 200s and free/IM 300s.

Warm-up (900 m, 20 min)

300 swim

300 Pull

300 Kick

Main set (4,200 m, 1 h 22 min)

6x100 @ 1:45/2/2:15

50 DPS

25 Tarzan

25 Catchup

400 @ 30R

50 Kick/50 swim

6x150 Pull @ 2:10/2:30/2:45

Breathing pattern 3/5/7 by 50

8x100 swim @ 1:30/1:45/2

Descend 1-4, 5-8

100 Recovery

4x200 Pull @ 2:40/3/3:15

Negative Split

2x300 Swim

50 FR/25 IM

25 IM/50 FR

Warm-down (100 m, 2 min)

100 Choice Cool Down