Thursday, November 27, 2014

Total distance

4,500 m

Estimated time

1 h 30 min

Focus: Catch-up drill and build, fast/smooth 250s, then a countdown of swim and pull from 500 to 100 with a kick 100 after each.

Warm-up (1,400 m, 28 min)

200 Swim

200 Pull

100 Kick

6x150 @ 2:15/2:30/2:45

50 Catch-up Drill

100 Build

Main set (3,000 m, 58 min)

4x250 @ 4:00/4:15/4:30

50 FAST/200 Smooth

500 Swim @ 6:45/7/7:15

100 Kick @ 2:00/2:15/2:30

400 Pull @ 5:30/5:45/6

100 Kick @ 2:00/2:15/2:30

300 Swim @ 4:00/4:15/4:30

100 Kick @ 2:00/2:15/2:30

200 Pull @ 2:45/3/3:15

100 Kick @ 2:00/2:15/2:30

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

100 Kick @ 2:00/2:15/2:30

Warm-down (100 m, 2 min)

100 Cool Down