Tuesday, October 14, 2014

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: Aerobic: kick/swim 100s, back/free 50s, fast/easy 25s, IM drill/swim, descending pull 100s and free/IM 300s.

Warm-up (750 m, 15 min)

750

200 Swim

50 Kick

Main set (3,250 m, 1 h 9 min)

7x100 @ 1:50/2/2:15

50 Kick/50 Swim

7x50 @ 55/1:15/1:30

25 BK/25 FR

12x25 @ 30/45/1

1 FAST/1 Easy

200 IM

25 Drill/25 Swim

8x100 Pull @ 1:25/1:45/2

Descend 1-4, 5-8

3x300 Swim @ 4:30/4:45/5

100 FR/100 IM/100 FR

Warm-down (400 m, 9 min)

400 Cool Down

100 Swim/50 Kick