Sunday, April 19, 2015
- Total distance
- 3,000–3,300 m
- Estimated time
- 1 h 10 min to 1 h 15 min
Focus: Kick, drill and swim, then (for Nationals) drill, fast 75s and 25s at 100 race pace, or (for triathlon) a ladder of 50 to 200, three times.
Warm-up (1,600 m, 39 min)
200 mix/choice
300: 2 x (50 kick; 50 drill, 50 swim)
4 x 50 descending 1 → 4
4 x 25: 2 x (25 fly kick ↓H2O + easy; 15 fast + easy)
4 x :
50 kick
50: 25 kick+25 swim
50: 25 swim + 25 kick
50 swim
Main set (1,200–1,500 m, 29–33 min)
Choose one:
Option #1 (prep for nationals)
3 x
100 drill @ 2’
75 fast @1’30”
50 easy @ 2’
3 x 25 at 100 RP @ 40”
50 easy @ 2’
25 fast @ 40”
25 easy @ 40”
Option #2 (prep for triathlon)
3x with 15s rest
50
100
150
200
Warm-down (200 m, 4 min)
200 choice