Sunday, December 7, 2014
- Total distance
- about 2,800–4,800 m
- Estimated time
- 1 h 5 min to 1 h 40 min
Focus: Kick with fins and IM, scull, kick and drill rounds, then turns, starts and sprints, or technical and strong 100s.
The main set is turns, starts and sprints, or (and) 8 to 20 technical/strong 100s; the sprints are counted as about 200.
Warm-up (2,400 m, 57 min)
12 x 100:
2 choice
5 kick with fins
5 alternate Free and IM
4x :
50 scull
100 kick w/o board
100 drill
50 swim
Main set (about 200–2,200 m, 4–41 min)
Turns, Starts. Sprints (25 and 50)
Or (and)
? (8-20) x 100 (20s rest)
1 technical
1 strong
Warm-down (200 m, 4 min)
200 choice