Sunday, December 8, 2013
- Total distance
- 3,500 m
- Estimated time
- 1 h 15 min
Focus: Kick with fins, then a freestyle ladder from 400 down to 100 with free or stroke 50s between.
Warm-up (300 m, 6 min)
300:
50 Fr + 25 Fl
50 Fr + 25 Bk
50 Fr + 25 Br
50 Fr + 25 Fl
Kick set (1,000 m, 22 min)
Kicks with fins:
6 x
100 Fr @ 1'45/1'50/…
50 Fl @ 45"/50"/… w/o board
100 easy
Main set (2,000 m, 41 min)
400 Fr @ 6'/6'05"/…
8 x 50 Fr or #1 @ 1'/1'05/…
300 Fr @ 4'30"/4'35/…
6 x 50 Fr or #1 @ 1'10/1'15/…
200 Fr @ 3'/3'05"/…
4 x 50 Fr or #1 @ 1'20/1'25/…
100 Fr @ 1'30"/1'35/…
2 x 50 Fr or #1 @ 1'30/ 1'35"/…
Warm-down (200 m, 4 min)
200 choice