Saturday, April 26, 2014
- Total distance
- 2,900 m
- Estimated time
- 1 h 10 min
Focus: IM drill and swim (no fly) and kick, then two rounds of a 200, descending 50s, a 100 and fast/easy 25s.
Warm-up (1,300 m, 34 min)
400 mix choice
2x
75 IM drill no fly
3 x 25 IM swim no fly
150 kick
6 x 25 kick: 1F, 1 E
Main set (1,400 m, 35 min)
2x
200 @ 3'/3'05"/3'10…
4 x 50 @ 50"/55"/1'… Dec 1->4
100 @ 1'40"/1'45"/1'50"…
8 x 25 @ 1' 1 Fast, 1 Easy
Warm-down (200 m, 4 min)
200 Choice