Saturday, January 25, 2014

Total distance

about 3,850 m

Estimated time

1 h 20 min

Focus: Kick with fast bursts on the coach’s signal, turns from the middle, then a ladder of negative-split 300s, descending 200s, strong 100s and all-out 50s.

Warm-up (900 m, 21 min)

3 x 300:

1st: choice, every 3rd 25m kick w/o board

2nd: Free, every 3rd 25m drill

3rd: Back, every 3rd 25m fly

Kick set (about 850 m, 20 min)

16' kick, fast on signal

8 turns from the middle (2 of each stroke)

Main set (2,000 m, 38 min)

3 x 300 NS @ 4'30"/4'40"/…

3 x 200 Des 1→3 @ 3'00/ 3'10"/…

3 x 100 Strong @ 1'45/ 1'50/…

4 x 50 All out @ 1'30

Warm-down (about 100 m, 2 min)

choice