Sunday, December 1, 2013

Total distance

3,100 m

Estimated time

1 h 20 min

Focus: Free and back technique, descending back and free 50s, then best-average 200s with long rest.

Warm-up (1,300 m, 30 min)

4 x 200: fr; fr/bk; fr/br; fr/ fly or IM

20” rest

300 fr d: G-3

Back technical ~ 4 x 50

Main set (1,600 m, 44 min)

8 x 50 @ 50"/55"/60"…

Des. 1 -> 4 bk

and 5 -> 8 Fr

6 x 200 @ 6' Best average

Warm-down (200 m, 4 min)

200 choice