Saturday, January 4, 2014
- Total distance
- 3,600 m
- Estimated time
- 1 h 15 min
Focus: Kick/swim and drill-to-swim 100s, then a short ladder of free and stroke from 200s down to 25s.
Warm-up (1,800 m, 37 min)
400: 75 choice + 25 kick w/o board (body position)
7 x 100:
50k + 50s
50s + 50k
@ 1'50/ 2'00/ …
7 x 100:
2: 75 drill + 25 swim
2: 50 drill + 50 swim
2: 25 drill + 75 swim
1 swim
@ 1'50/ 2'00/ …
Main set (1,600 m, 34 min)
2 x 200 Fr @ 3'/3'15/…
4 x 100 #1 or IM @ 1'45/1'50
8 x 50 Fr @ 50"/ 55"/…
16 x 25 #1 or IM order @ 40"
Warm-down (200 m, 4 min)
200 choice