Thursday, November 21, 2013
- Total distance
- 4,300 m
- Estimated time
- 1 h 25 min
Focus: Speed endurance: 150s that descend, then 100s all fast, with breathing-pattern pull.
Warm-up (1,500 m, 32 min)
500 Choice
500 Pull
500 Kick
Pre-set (300 m, 8 min)
6 x 50 @ 1:15
1) Drill
2) Build
3) FAST
Main set (1,700 m, 32 min)
6 x 150 @ 2 Swim
Descend 1-6
6 x 100 @ 2 Swim
ALL FAST
200 Easy/Recovery
Pull set (600 m, 12 min)
400 Pull 3 / 5 Breathing pattern by 50s
4 x 50 @ 1
Warm-down (200 m, 4 min)
200 Cool Down