Saturday, January 3, 2015
- Total distance
- 3,500 m
- Estimated time
- 1 h 20 min
Focus: Kick, drill and swim 100s, fly kick and fly with fins, then 100s descending in threes.
Warm-up (2,100 m, 50 min)
300 choice with every 3rd 25 kick w/o board
12 x 100 with 15-20s rest:
1st - kick/swim
2nd - drill/swim
3rd - swim
12 x 50 with fins, 20s rest:
1st - fly kick ↓H2O up to 25m + 25 easy kick on back
2nd - 25m fly full stroke + 25m easy back
Main set (1,200 m, 25 min)
12 x 100:
descending 1 → 3, 20s rest
Warm-down (200 m, 4 min)
200 choice