Saturday, February 1, 2014

Total distance

3,200 m

Estimated time

1 h 5 min

Focus: Freestyle technique with August (recovery and entry drills), then 200s and 100s with one max-effort part held to the finish.

Warm-up (1,000 m, 26 min)

4 x :

150 (50 ch + 50 Drill + 50 DPS) in reverse IM order

4 x 25 IM

Technique set (300 m, 7 min)

Technical free with August

2 x 50 recovery drill (1 holding a pull buoy in one hand, 1 without)

2 x 50 entry drill (1 holding a pull buoy in one hand, 1 glide to 3)

100 (25 tech + 25 build + 25 tech + 25 build)

Main set (1,600 m, 28 min)

4 x 200 @ 3'10/3'20/… 3rd 50 max and keep the pace for the last 50

8 x 100 @ 1'45/1'50/… 3rd 25 max and keep the pace for the last 25

Warm-down (300 m, 6 min)

300 choice, every 3rd 25 DAB