Thursday, October 16, 2014

Total distance

4,700 m

Estimated time

1 h 30 min

Focus: Endurance: kick/hammerfist/swim 150s, then descending pull 400s, swim 300s, pull 200s and fast 100s, with a recovery 100 between.

Warm-up (1,200 m, 25 min)

300 Swim

300 pull

3/5 Breathing Pattern by 50

4x150 @ 2:45/3/3:15

50 Kick/50 Hammerfist/50 Swim

Main set (3,300 m, 1 h 1 min)

3x400 Pull @ 5:45/6/6:15

Descend 1-3

100 Recovery

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

Descend 1-3

100 Recovery

3x200 Pull @ 3:00/3:15/3:30

Descend 1-3

100 Recovery

3x100 Swim @ 1:20/1:30/1:45

All FAST!

Warm-down (200 m, 4 min)

200 cool down