Tuesday, September 30, 2014

Total distance

4,300 m

Estimated time

1 h 25 min

Focus: Aerobic: swim 200s, IM switch 50s, swim 100s, kick/drill/swim 150s, swim 50s, a breath-every-5 pull and quick 25s.

Warm-up (600 m, 12 min)

600

200 Swim/100 Kick

Main set (3,400 m, 1 h 8 min)

3x200 Swim @ 2:45/3/3:15

6x50 @ 50/1:15/1:30

IM Switch

5x100 Swim @ 1:20/1:30/1:45

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

50 Kick, 50 Drill, 50 Swim/IM Order

10x50 Swim @ 40/1/1:15

500 Pull

Breathe every 5

16x25 Swim @ 20/30/45

Warm-down (300 m, 7 min)

300 Cool Down

50 Kick/100 Swim