Thursday, January 31, 2013

Total distance

3,000–3,800 m

Estimated time

1 h to 1 h 15 min

Focus: Kick, then a short ladder from a strong 100 up to a 400 for time.

Warm-up (1,000–1,300 m, 21–27 min)

400 mix + 200 IM if finished early

300 IM KDS or Pull 3-5-7 + 100 pull if finished early

200 Kick build

100 smooth

Kick set (900–1,300 m, 18–26 min)

24 or 20 or 16 x 50 @ 50/1:00/1:15 with fins

1) ez 2) build 3) ez 4) FAST

- mix of flutter/dolphin on front or back

100 ez

Main set (1,000 m, 19 min)

100 strong

200 negative split

300 build

400 for time

Warm-down (100–200 m, 2–4 min)

100-200 ez