Sunday, August 16, 2015
- Total distance
- 3,400 m
- Estimated time
- 1 h 10 min
Focus: IM kick/drill/swim, then 50s at 200 race pace with easy 50s between, and 150s at 1500 race pace.
Warm-up (800 m, 18 min)
800 IM:
4 x [50 kick + 100 Drill + 50 Swim]
Main set (2,400 m, 49 min)
2 x
50 @ 200 RP with 20” rest
50 easy @ 1’30”
2 x 50 @ 200 RP with 20” rest
50 easy @ 1’30”
4 x 50 @ 200 RP with 20” rest
10 x 150 @ 1500 RP with 15-20” rest
Warm-down (200 m, 4 min)
200 choice