Saturday, August 1, 2015
- Total distance
- 3,000–3,300 m
- Estimated time
- 1 h 30 min to 1 h 35 min
Focus: Sculling, fist drill and fly, then 50s at 200 race pace between a smooth 300, negative-split 150s and descending 75s.
Warm-up (1,300 m, 28 min)
300 choice
8 x 50:
25 skull +25 fists
50 swim
12 x 50:
1 fly, 1 IM order
Main set (1,500–1,800 m, 59 min to 1 h 3 min)
300 smooth
4 x 50 @ 200 RP
2 x 150 NS
4 x 50 @ 200 RP
4 x 75 Des. 1->4
4 x 50 @ 200 RP
300 strong (optional)
Warm-down (200 m, 4 min)
200 choice