Saturday, August 15, 2015
- Total distance
- 3,900 m
- Estimated time
- 1 h 20 min
Focus: Fly kick with fins, then strong 50s, 100s and 200s each after a smooth 300, and an all-out 400.
Warm-up (900 m, 20 min)
300 choice
12 x 50 w fins
25 fly kick under + 25 easy free
drill + swim
Main set (2,800 m, 54 min)
300 smooth
8 x 50 strong @ 55”/1’/1’05”/..
300 smooth
4 x 100 strong @ 1’40”/1’50”/2’00”/...
300 smooth
2 x 200 strong @ 3’15”/3’20”/3’30”/...
300 smooth
400 ALL OUT
Warm-down (200 m, 4 min)
(if anything’s left) 200 choice