Saturday, April 19, 2014
- Total distance
- 2,900–3,200 m
- Estimated time
- 1 h 10 min to 1 h 15 min
Focus: Kick/drill and fly with fins, then a pyramid of 50s, 100s and 200s: all out on long rest, or steady on set send-offs.
Warm-up (1,400 m, 38 min)
400 mix
12x50 k/d, d/s with 20s rest
8 x50 with fins Fly or Fly kick
Main set (1,300–1,600 m, 29–34 min)
Choose one:
MS Option #1
1 x 50 @ 2' All out
2 x 100 @ 4' All out
4 x 200 @ 3'15"/3'20"/… NS
2 x 100 @ 4' All out
1 x 50 @ 2' All out
MS Option #2
2 x 50 @ 50"/55"/1'…
3 x 100 @ 1'40'/1'50…
4 x 200 @ 3'15"/3'20"/…
3 x 100 @ 1'40'/1'50…
2 x 50 @ 50"/55"/1'…
Warm-down (200 m, 4 min)
200 Choice
turns