Saturday, December 20, 2014
- Total distance
- about 3,400 m
- Estimated time
- 1 h 10 min
Focus: Glide-to-3 drill and turns, 50s with a fast 15 m, then 50s, 75s and 100s, first as negative splits, then descending.
“3 x 10 Negative split” in the original is read as 3 x 100 (its send-offs are those of the 100s).
Warm-up (about 1,400 m, 32 min)
400 choice with every 3rd 25 Fly kick on back
200 glide to 3 drill
8 turns
12 x 50 with 15-20s rest:
1st: first 15m fast
2nd: second 15m fast
3rd: last 15m fast
Main set (1,800 m, 35 min)
6 x 50 Negative Split @ 50"/55"/1'00"/1'05"/…
4 x 75 Negative split @ 1'15"/1'20"/1'25"/1'30"/…
3 x 10 Negative split @ 1'40"/1'45"/1'50"/1'55"/…
6 x 50 Descend 1-6 @ 50"/55"/1'00"/1'05"/…
4 x75 Descend 1-4 @ 1'15"/1'20"/1'25"/1'30"/…
3 x 100 Descend 1-3 @ 1'40"/1'45"/1'50"/1'55"/…
Warm-down (200 m, 4 min)
200 choice