Sunday, January 19, 2014

Total distance

2,900–3,700 m

Estimated time

55 min to 1 h 10 min

Focus: Kick with fins that descends, then rounds of twelve 50s shifting from easy to strong, and fast 50s.

Warm-up (1,200–1,400 m, 25–29 min)

3 x 200 (choice of 3 str):

50 ch + 50 kick without board + 50 drill + 50 swim

(12 or) 16 x 50 kick with fins @ 1'/ 1'05"/ 1'10"/… des every 1 → 4

Main set (1,400–2,000 m, 26–36 min)

(2 or) 3 x [12 x 50 @ 1’]:

Easy + strong @ 1': 3-1, 2-2, 1-3

+ 4 x 50 Fast @ 1'

Warm-down (300 m, 6 min)

300 pull Breathing 5x5