Thursday, October 9, 2014
- Total distance
- 4,300 m
- Estimated time
- 1 h 20 min
Focus: Strong pull from 100s up to 200s, each followed by swim 50s (IM switch, hammerfist drill, fast/easy, strong), and strong 300s.
Warm-up (400 m, 9 min)
300 Swim
100 Kick
Main set (3,600 m, 1 h 6 min)
6x50 @ 50/1/1:15
(IM switch)
6x100 Pull @ 1:20/1:30/1:45
All Strong
6x50 @ 45/1/1:15
25 Hammerfist/25 Swim
4x150 Pull @ 2/2:15/2:30
All Strong
6x50 Swim @ 40/1/1:15
25 FAST! /25 Easy
3x200 Pull 2:40/3/3:15
All Strong
6x50 Swim @ 50/1/1:15
All Strong
2x300 @ 4/4:15/4:30
All Strong
Warm-down (300 m, 7 min)
300 Cool Down
50 Kick/100 Swim