Saturday, December 14, 2013
- Total distance
- 3,800 m
- Estimated time
- 1 h 20 min
Focus: Mixed strokes: rounds of free, kick, drill and IM, then 100s of freestyle and non-freestyle ending fast.
Warm-up (600 m, 13 min)
200 choice
100 drill #1
100 DPS #1 20s rest
200 IM
Pre-set (1,200 m, 27 min)
4 x :
100 Fr @ 1'40/ 1'50/ 2' …
50 kick w/o board @ 1'00/ 1'10/ 1'20…
50 drill @ 1'00/ 1'10/ 1'20…
100 IM @ 1'40/ 1'50/ 2' …
Main set (1,800 m, 35 min)
18 x 100 :
Free @ 1'40/1'50…: 6, then 4, then 2
Non-Free: 4 Bk @ 1'40/1'50…, 2 Br @ 2'/ 2'10…, 1 Fl or IM FAST
Warm-down (200 m, 4 min)
200 choice