Sunday, January 12, 2014
- Total distance
- about 3,000 m
- Estimated time
- 1 h 5 min
Focus: Free and back technique, IM kick, then rounds of IM pieces shrinking from 100 to 25 and main-stroke pieces growing from 25 to 100.
Warm-up (400 m, 9 min)
200 choice
Free and Back technical instruction
4 x 50
Kick set (500 m, 11 min)
2 x:
100 IM @ 2'/2'10"/…
75: Fl + Bk + Br @ 1'30"/1'40"/…
50: Fl + Bk @ 1'/1'10"/…
25 Fl @ 30"
Main set (2,000 m, 45 min)
4 x:
100 IM
75: Bk + Br + Fr
50: Br + Fr
25 Fr
10-20 s rest
25 #1
50 #1
75 #1
100 #1
20-30 s rest
Warm-down (about 100 m, 2 min)
choice