Saturday, January 24, 2015

Total distance

about 3,400–3,500 m

Estimated time

1 h 5 min to 1 h 10 min

Focus: Glide-to-3 drill and turns, 50s with a fast 15 m, then 50s, 75s and 100s, first descending, then negative split.

Warm-up (about 1,400–1,500 m, 28–30 min)

300 choice

200 glide to 3 drill Free

100 free smooth and technical

8-12 turns

12x50 variety of strokes:

first 15m fast

second 15m fast (turn)

last 15 fast

Main set (1,800 m, 35 min)

6x50 @ 50”/55”/1’/… Descend 1 ->6

4 x 75 @ 1’15”/1’20”/1’25”/… Descend 1->4

3x 100 @ 1’40”/1’50”/2’00”/… Descend 1->3

6x50 @ 50”/55”/1’/… Negative split

4 x 75 @ 1’15”/1’20”/1’25”/… Negative split

3x 100 @ 1’40”/1’50”/2’00”/… Negative split

Warm-down (200 m, 4 min)

200 choice