Thursday, October 23, 2014
- Total distance
- 4,000 m
- Estimated time
- 1 h 20 min
Focus: Shark-drill pull and IM switch, then strong swim 100s, 150s and 200s with a recovery 100 between, and kick.
Warm-up (500 m, 10 min)
500 Warm Up
200 Swim/50 Kick
Main set (3,200 m, 1 h 3 min)
500 Pull
50 Shark Drill/200 Pull
4 x 100 @ 55/1:15/1:30
IM Switch
6x100 Swim @ 1:30/1:45/2
ALL STRONG
100 Recovery
4x150 Swim @ 2:10/2:30/2:45
ALL STRONG
100 Recovery
3x200 Swim @ 2:45/3/3:15
ALL STRONG
100 Recovery
200 Kick @ 2:30/2:45/3
Warm-down (300 m, 7 min)
300 Cool Down
100 Non-FR/200 FR