Sunday, January 4, 2015

Total distance

3,600 m

Estimated time

1 h 20 min

Focus: Drill and DPS, easy/fast kick, then four rounds of a negative-split 300 and three descending 50s.

Warm-up (1,600 m, 41 min)

4 x 100: 1 free, 1 choice

12 x 50 with 15-20s rest:

2 drill, 1 swim DPS

12 x 50 kick: 1 easy, 1 fast

Main set (1,800 m, 36 min)

4 x

300 Negative split

3 x 50 Descending 1 → 3

all with 20s rest

Warm-down (200 m, 4 min)

200 choice