Thursday, September 25, 2014

Total distance

4,700 m

Estimated time

1 h 35 min

Focus: Kick with fins, IM/free 150s, then pull 600s (negative split, then descending by 200), reverse IM and kick.

Warm-up (900 m, 18 min)

500 Swim

2x200 Kick w/ fins @ 30R

Main set (3,600 m, 1 h 12 min)

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

100 IM/50 FR

2x600 Pull @ 30R

Negative Split at the 300 wall!

3x100 @ 1:45/2/2:15

Reverse IM

2x600 Pull @ 30R

Descend by 200

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

25 FAST/25 Easy

Warm-down (200 m, 4 min)

200 Cool Down