Sunday, February 2, 2014

Total distance

3,600 m

Estimated time

1 h 25 min

Focus: Drill in three strokes, kick with fins, then easy free, IM and main-stroke repeats that descend from medium-strong to very strong.

Warm-up (800 m, 20 min)

200 choice

3 (fr, bk, br) X :

150 drill

50 swim

Kick set (800 m, 20 min)

With flippers @ 1'00”/1’10”/…:

4 x :

3 x 50 kick choice Des. 1 → 3

1 x 50 kick fly on bk

Main set (1,800 m, 42 min)

100 fr eazy @ 2'00'"/2'10"/…

2 x 100 IM @ 2'00"/2'10"/…

3 x 100 #1 @ 2'00"/ 2'10"/… Des (1 → 3): start medium-strong, 2nd: strong, 3rd: very strong

100 fr easy @ 2'00"/2'10"/….

2 x 100 IM @ 2'00"/2'10"/…

6 x 50 # 1 @ 1'15"/1'25"/… Des (1 → 3)(4 → 6): start medium-strong, 2nd: strong, 3rd: very strong

100 fr easy @ 2'00"/2'10"/….

2 x 100 IM @ 2'00"/2'10"/…

12 x 25 # 1 @ 45"/50"/… Des (1 → 3)(4 → 6)(7 → 9)(10 → 12): start medium-strong, 2nd: strong, 3rd: very strong

Warm-down (200 m, 4 min)

200 choice