Sunday, December 15, 2013
- Total distance
- about 2,700 m
- Estimated time
- 1 h 5 min
Focus: Drill and distance per stroke, then power: 25s with paddles and fins, with starts and turns.
Warm-up (2,000 m, 41 min)
600: 100 Ch + 50 IM order
8 x 100:
1 Pull @ 1'50"
1 kick @ 2'00"
12 x 50: 25D + 25 DPS
6 Fr + 6 Ch
@ 1'00"/1'10"/1'20"
Main set: power and speed (600 m, 24 min)
24 x 25 @ 60" with Paddles & Fins
6 Fr
6 Ch
6 Fr
6 #1
Warm-down (about 100 m, 2 min)
Choice
Starts and turns