Tuesday, October 22, 2013

Total distance

4,800 m

Estimated time

1 h 45 min

Focus: Open-water and underwater skills, six rounds of drill, swim and kick finishing fast, then 100s on send-offs that drop.

Warm-up (1,100 m, 24 min)

200 Choice

6 x 50 20m Head-Up @ 1:05

200 Kick

6 x 50 15m Underwater @ 1:05

100 Easy

Main set (2,400 m, 55 min)

6 x

100 Drill

100 Swim

100 Kick

100 Swim

Last 50 FAST for all and @ 15R for all

Main set 2 (1,000 m, 20 min)

10 x 100

4 @ 2

3 @ 1:50

2 @ 1:40

1 @ 1:35

Warm-down (300 m, 6 min)

300 Choice