Sunday, August 2, 2015

Total distance

3,300 m

Estimated time

1 h 10 min

Focus: Kick, swim and drill, 50s with a fast 15 m, then a pyramid of 50 to 200 and back, the same pace on every swim, the second time faster.

Warm-up (1,500 m, 34 min)

300 choice

2x:

4 x 25 kick

2 x 50 swim

2 x 50 drill

100 swim, smooth

8 x 50:

first 15m fast

middle 15m fast

last 15m fast

Main set (1,600 m, 32 min)

2x:

50

100

150

200

150

100

50

maintain the same pace on all intervals,

15s rest

second round should be at a faster pace than the first

Warm-down (200 m, 4 min)

200 choice