Saturday, December 7, 2013
- Total distance
- 2,950 m
- Estimated time
- 1 h 5 min
Focus: IM kick/drill/swim, 25s with half fast and half easy, then 150 free and 100 IM on the same send-off, and turns.
Warm-up (1,000 m, 25 min)
200 choice
4 x [150 (k/d/s) + 50 s ] IM, 20 sec rest
Sprint set (250 m, 7 min)
8 x 25 @ 40"/45"…
1st 25: 12.5m fast + 12.5m easy
2nd 25: 12.5m easy + 12.5m fast
2 x 25 blast
Main set (1,500 m, 31 min)
6 x
150 fr
100 IM
@ 2'/2'10"/2'15"/… ALL (150s and100s) on the same interval!
Warm-down (200 m, 4 min)
200 choice
Turns