Saturday, February 14, 2015

Total distance

about 2,800 m

Estimated time

1 h

Focus: Freestyle and backstroke glide-to-3 drill (relaxation, recovery, pull), turns, then descending 200s, negative-split 100s, fast 50s and all-out 25s.

Warm-up (about 1,100 m, 24 min)

300 mix

8 x 75 (4 freestyle + 4 backstroke):

1st: Glide to 3 drill, focus on relaxation

2nd: Glide to 3 drill, focus on recovery

3rd: Glide to 3 drill, focus on pull

4th: Full stroke, keep the form, beautiful stroke, put smile on August’s face

8 turns from the middle of the pool

Main set (1,500 m, 31 min)

4 x 200 descending 1->4, 20s rest

4 x 100 negative split, 20s rest

4 x 50 fast, 20s rest

4 x 25 all out on 45”

Warm-down (200 m, 4 min)

200 choice