Tuesday, October 1, 2013

Total distance

4,400 m

Estimated time

1 h 25 min

Focus: Technique into speed, then aerobic 150s: rounds of distance per stroke, drill and a sprint, then 150s on send-offs that tighten with an easy 100 between.

Warm-up (900 m, 18 min)

200 Choice @ 3:45

100 Kick @ 2:10

200 Choice @ Same

100 Pull @ 2

200 Choice @ Same

100 Drill-Swim

Pre-set (600 m, 13 min)

4 x

75 DPS @ 1:30

50 Drill @ 1

25 Sprint @ 30

Main set (2,400 m, 46 min)

2 x

3 x 150 @ 2:30

100 Easy @ 2:15

2 x 150 @ 2:25

100 Easy

1 x 150 @ 2:20

100 Easy

Warm-down (500 m, 10 min)

300 Pull

200 Swim