Saturday, January 17, 2015
- Total distance
- 4,000 m
- Estimated time
- 1 h 25 min
Focus: Drill/swim 300s by stroke, a descending kick set, then a pyramid of 50s, 100s and 150s, descending and negative-split.
Warm-up (1,200 m, 24 min)
4x300:
1st: choice
2nd: 200 drill + 100 swim, stroke #1
3rd: 200 drill + 100 swim, another stroke
4th: 6x50 Des. stroke #1 + 3x50 Des. stroke #2
Kick set (800 m, 22 min)
kick set:
4x100 Des
4x50 Des
4x25 Fast
100 easy
Main set (1,800 m, 34 min)
4x50 Descending @ 45”/50”/55”/1’/...
4x100 Negative Split (NS) @ 1’30”/1’35”/1’40”/1’45”/...
4x150 Des @ 2’20”/2’25”/2’30”/2’35”/...
4x100 NS @ 1’30”/1’35”/1’40”/1’45”/...
4x50 Des @ 45”/50”/55”/1’/...
Warm-down (200 m, 4 min)
200 choice