Saturday, February 21, 2015
- Total distance
- about 3,150 m
- Estimated time
- 1 h 5 min
Focus: Kick, DPS and drill, turns, then a pyramid from 50 up to 300 and back, every swim a negative split.
Warm-up (about 1,100 m, 23 min)
300 mix
12 x 50:
1st: kick without board
2nd: DPS
3rd: Drill
4th: technical
8 turns
Main set (1,800 m, 35 min)
all Negative Split with 20s rest
50
100
150
200
250
300
250
200
150
100
50
Warm-down (250 m, 7 min)
10 x 25:
1st: DAB
2nd: fly kick ↓H2O