Thursday, November 6, 2014

Total distance

4,800 m

Estimated time

1 h 30 min

Focus: Endurance: breathing pull, descending pull 600s, and swim 300s with a fast 100 at the start or the end.

Warm-up (800 m, 17 min)

400 Choice warm up

4x100 @ 1:50/2/2:15

50 kick FAST/50 easy swim

Main set (3,800 m, 1 h 11 min)

400 Pull @ 30R

Breathing 3/5 by 50

6x50 @ 45/1/1:15

Descend 1-6

100 IM @ 10R

600 Pull @ 30R

Descend each 200

3x300 Swim @ 4:15/4:30/4:45

100 FAST/200 smooth

600 Pull @ 30R

Descend each 150

3x300 swim @ 4/4:15/4:30

200 smooth/100 FAST!

Warm-down (200 m, 4 min)

200 easy cool down