Tuesday, September 2, 2014

Total distance

4,600 m

Estimated time

1 h 40 min

Focus: Speed and skills: fast/easy IM 25s, 125s with a sprint start, strong pull, half-pool sprints, IM/free 600 and underwater kick.

Warm-up (800 m, 16 min)

400

Swim/Kick by 100

400 pull

3/5 Breathing Pattern by 100

Main set (3,600 m, 1 h 19 min)

16x25 @30/45/1

1 FAST/1 Easy, IM Order

8x125 @ 1:50/2/2:15

25 Sprint/100 Smooth

8x75 Pull @ 55/1:15/1:30

All Strong

8x25 @45/1/1:15

Sprint half pool, swim easy to the wall

600 Swim

100 IM/100 free, repeat

8x25 Underwater Kick @45/1/:15

4x150 Pull @30R

7/5/3 breathing pattern by 50

Warm-down (200 m, 4 min)

200 Choice