Thursday, October 10, 2013

Total distance

3,150 m

Estimated time

1 h 5 min

Focus: Kick into swim: thirty 50s from kick through drill to swim on tightening send-offs, then pull, a 300 for turns and a kick/swim 400.

Warm-up (400 m, 9 min)

100 Swim @ 1:45

2 x 50 Neg. Split Kick @ 10R

100 Drill @ 1:50

2 x 50 Neg. Split Swim @ 10R

Main set (1,500 m, 35 min)

30 x 50

Kick @ 1:10

K-D @ 1:05

Drill @ 1

D-S @ 55

Swim @ 50

Main set 2 (1,000 m, 18 min)

300 Pull @ 10R

Breathing 3/5/3 by 100s

300 Swim @ 10R

Focus on turns

400 @ 15R

K-S-K-S

Warm-down (250 m, 5 min)

250 Easy