Saturday, February 8, 2014
- Total distance
- about 4,100–4,600 m
- Estimated time
- 1 h 35 min to 1 h 40 min
Focus: Fly kick and drill by stroke, then a choice of rounds of strong and negative-split 100s and 50s, or seven descending 300s, and pull 50s.
Warm-up (1,600 m, 39 min)
800 choice with every 3rd 50 fly kick on back
16 x 50: 1 drill + 1 swim; 4 of each stroke
Main set (1,600–2,100 m, 37–39 min)
Choose one:
Option 1: 4 x
100 free: 75 easy + 25 strong @ 1'50"/2'00"/…
2 x 50 NS @ 1'10"/1'20"/…
100 free easy @ 2'30"
2 x 50 very strong @ 1'30"/1’40”/...
Option 2: 7 x 300 Des 1 → 4 and 5 → 7 @ 5'00"/5'10"/…
Pull set (800 m, 19 min)
16 x 50 pull @ 1'10”/1’20”/...
Warm-down (about 100 m, 2 min)
WD: choice