Tuesday, November 25, 2014

Total distance

5,000 m

Estimated time

1 h 45 min

Focus: A long varied set: free 400s split up by IM/free 200s, strong 100s, descending 50s, kick 25s, IM sprints, IM 100s and breathing-pattern pull.

Warm-up (400 m, 9 min)

4x100

Kick/Drill/Pull/Swim

Main set (4,400 m, 1 h 33 min)

1 x 400 Swim @ 30R

2 x 200 @ 3:15/3:30/3:45

50 free/100 IM/50 free

4 x 100 Swim @ 1:30/1:45/2

Strong

8 x 50 Swim @ 45/1/1:15

Descend 1-4, 5-8

16 x 25 Kick @ 30/45/1

FR/Choice/Back/FAST

1 x 400 Swim @ 30R

50 kick/50 swim

16 x 25 @ 30

Odds: IM order FAST!

Evens: Easy FR

8 x 50 @ 40/1/1:15

All strong

4 x 100 IM @ 1:45/2/2:15

Smooth

2 x 200 Pull @ 3:00/3:15/3:30

3/5/7/9 breathing pattern by 50

1 x 400 Swim @ 30R

25 FAST/75 Smooth

Warm-down (200 m, 4 min)

200 Choice Cool Down