Sunday, January 5, 2014
- Total distance
- 3,300 m
- Estimated time
- 1 h 10 min
Focus: Thirty-six 50s in three patterns: negative split, descending in threes, and easy/fast, then fly kick and swim with fins.
Warm-up (900 m, 19 min)
300 choice
12 x 50: 1 drill / 1 swim @ 1'/1'10/…
Main set (1,800 m, 36 min)
36 x 50:
12 x 50: N.S. @ 50"/55"/1'/…
12 x 50: Des. 1→ 3 @ 55"/1'/…
12 x 50: 1 easy / 1 fast @ 1'/1'05"/…
Warm-down (600 m, 15 min)
100 Ez.
12 x 25 w fins @ 45":
1 Fl kick ↓ H2O
1 Fl full stroke
200 Ez