Apr. 24, 2016, 4000m

Sunday, 24 April, 2016

WU:

400 swim choice

300 pull

200 kick

100 swim free at 80% effort

12 x 100:

1) 25 swim + 75 drill

2) 50 swim + 50 drill

3) 75 swim + 25 drill

4) 100 all swim

Swims: focus on low stroke count

Drills:

Free –¬†catch up

Back – glide to 3

Breast – 3 kicks to 1 pull

Fly – 6 kicks to 1 pull

12 x 50, change stroke after every 3 x 50

1) first 15m strong

2) last 15m strong

3) strong

6 x 200:

1) pull with 3-5 breathing by 50s

2) IM, 25 kick+25 swim for each stroke

Total: 4,000