Saturday, April 25, 2015
- Total distance
- about 2,700–3,300 m
- Estimated time
- 55 min to 1 h 10 min
Focus: Drill and descending swims, then negative-split 100s (or 150s) with descending and fast 50s (or 75s), and dives.
Warm-up (1,100 m, 25 min)
300 choice with every 3rd 25 kick without board
6 x 50 drill stroke #1
4 x 50 swim descending 1->4
4 x 50 drill choice
2 x 50 swim choice
Main set (about 1,400–2,000 m, 28–39 min)
Choose one:
Option #1 (1,200):
4 x 100 negative split
4 x 50 descending 1 ->4
4 x 100 negative split
4 x 50 fast
all with 20s rest
Option #2 (1,800):
4 x 150 negative split
4 x 75 descending 1->4
4 x 150 negative split
4 x 75 Fast
all with 20s rest
Dive 25s and 50s
Warm-down (200 m, 4 min)
200 choice