Tuesday, October 21, 2014

Total distance

4,025 m

Estimated time

1 h 30 min

Focus: Drill/build 125s, kick and IM switch, then fast 100s and 50s each followed by an easy swim, and pull.

Warm-up (1,400 m, 30 min)

400 Choice

8x125 @ 2:10/2:30/2:45

50 Drill/75 Build

Main set (2,425 m, 53 min)

3x100 Kick @ 2:15/2:30/2:45

25 FAST/25 Easy

8x50 @ 55/1:15/1:30

IM Switch

5 x

100 FAST Swim @ 1:40/2/2:15

50 Easy @ 1/1:15/1:30

5 x

50 FAST Swim @ 1/1:15/1:30

25 Easy @ 30/45/1

3 x 200 Pull @ 3/3:15/3:30

Warm-down (200 m, 5 min)

200 Kick