Tuesday, October 28, 2014

Total distance

4,100 m

Estimated time

1 h 30 min

Focus: Aerobic: IM/free 50s, a fast/smooth pull 500, descending 50s, a fast/smooth swim 500, kick/stroke 75s and strong 100s.

Warm-up (600 m, 14 min)

300 Swim

200 Kick

100 Drill

Main set (3,200 m, 1 h 8 min)

12x50 @ 55/1:15/1:30

25 IM/25 FR

500 Pull

50 FAST/200 Smooth

10x50 @ 50/1:15/1:30

Descend 1-5, 6-10

500 Swim

25 FAST/75 Smooth

8x75 @ 1:20/1:45/2

25 Kick/25 Non-FR/25 FR

5x100 Swim @ 1:25/1:45/2

ALL STRONG

Warm-down (300 m, 7 min)

300 Cool Down

50 Kick/100 Choice