Saturday, April 4, 2015

Total distance

4,200 m

Estimated time

1 h 40 min

Focus: Reverse-IM swim/kick/drill 300s and easy/hard kick, then 100s with more strong swims each round.

The file heads this Saturday, April 3, 2015; April 3 was a Friday, and the Saturday was April 4.

Warm-up (2,200 m, 55 min)

4 x 300 - 75 SKDS reverse IM

5 x 200 - kick (1 easy 1 hard)

Main set (1,600 m, 33 min)

16 x 100:

1 easy | 1 strong

1 easy | 2 strong

1 easy | 3 strong

1 easy | 4 strong

1 easy | 1 very strong

Warm-down (400 m, 10 min)

400- 50 double arm back 50 drill