Saturday, February 28, 2015

Total distance

4,300 m

Estimated time

1 h 30 min

Focus: Stroke drills, kick with fins or pull with paddles, then a ladder from a negative-split 400 to best-average 100s.

Warm-up (1,900 m, 43 min)

300 choice

400 main stroke drill

200 second stroke drill

20 x 50 either kick (fins) or pull (paddles):

1 easy + 3 descending 1→3

Main set (2,000 m, 39 min)

400 negative split 15s rest

2 x 300 steady effort 20s rest

3 x 200 des 1→3 20s rest

4 x 100 best average 30s rest

Warm-down (400 m, 11 min)

8 x 50:

1) Back

2) Fly kick