Sunday, January 11, 2015
- Total distance
- 3,400 m
- Estimated time
- 1 h 10 min
Focus: Kick and drill, 50s with a fast segment, dives, then 200s with more of your main stroke each time.
Warm-up (1,600 m, 36 min)
300 choice
4 x
25 kick w/o board
75 frill
50 swim
12 x 50:
1) kick ↓H2O + easy
2) 15 fast swim + easy
3) 15m middle fast swim
4) last 15m fast swim
4 x 25 Dive + swim back
Main set (1,600 m, 30 min)
8 x 200 with 15-20s rest:
50 choice + 50 #1 + 50 choice + 50 #1
50 choice + 100 #1 + 50 choice
100 choice + 100 #1
200 #1
Warm-down (200 m, 4 min)
200 choice