Tuesday, September 16, 2014

Total distance

4,500 m

Estimated time

1 h 35 min

Focus: Freestyle technique (catch-up with a paddle, fist, sailboat drill), then rounds of breathing-pattern and fast/easy pull, IM kick/drill/swim and underwater kick with fins.

Warm-up (1,000 m, 21 min)

400 Swim w/ fins

200 Kick w/ fins

4x50 @ 55/1:15/1:30

Catch-Up Drill w/ paddle

4x50 @ 55/1:15/1:30

25 Fist Drill/25 Swim

Main set (3,200 m, 1 h 9 min)

2 x

400 Pull @ 30R

3/5 Breathing Pattern by 50

200 Pull

50 FAST/50 Easy

6x50 @ 1:15/1:30/1:45

25 Kick/25 Sailboat Drill (Hold entering position until feel self sinking)

200 Pull

25 FAST/75 Easy

2 x

400 IM @ 30R

25 Kick/25 Drill/50 Swim

200 IM Swim

25 FAST/25 Easy

6x50 w/fins @ 1/1:15/1:30

25 Underwater Kick/25 BK

Warm-down (300 m, 7 min)

300 Cool Down

100 FR/50 Non-FR