Tuesday, November 4, 2014

Total distance

4,400 m

Estimated time

1 h 25 min

Focus: Tarzan drill, fast/easy 50s, then fast/easy pull 300s and free/IM 200s.

Warm-up (800 m, 17 min)

300 Swim

100 Tarzan drill

300 Pull

100 Kick

Main set (3,400 m, 1 h 5 min)

8x50 @ 50/1/1:15

25 FAST/25 Easy

100 IM @ 10R

5x300 Pull @ 4:15/4:30/4:45

100 fast/50 easy

5x200 Swim @ 3/3:15/3:30

100 free/100 IM

8x50 @ 50/1/1:15

25 FAST.25 Easy

Warm-down (200 m, 5 min)

200 cool down

50 kick/50 shark drill/100 swim