Thursday, September 18, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: No-walls open-water swimming, strong and fast 50s, build pull, IM kick/drill/swim, and two race 50s from a dive.

Warm-up (1,000 m, 17 min)

500 Choice w/ fins

500 Pull

3/5 Breathing Pattern by 50

Main set (2,800 m, 56 min)

4x150 @ 2:30/2:45/3

50 Kick/50 Drill/50 Swim

8x50 Swim @ 50/1/1:15

Descend 1-4, 5-8

400 Swim (No Walls) @15R

6x50 Swim @ 55/1:15/1:30

All Strong

400 Pull

Build Each 100)

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

All FAST!

400 IM

Kick/Drill/Swim/Fast by 25

2x50 Swim @ 1:30/1:45/2

RACE! from a dive

Warm-down (400 m, 8 min)

400 Choice Cool Down