Saturday, July 11, 2015
- Total distance
- 3,500 m
- Estimated time
- 1 h 20 min
Focus: IM drill and breathing patterns, then three rounds of kick/swim 200s with an easy 100.
Warm-up (1,100 m, 25 min)
300 choice with every 3rd 25 kick on a side
400 IM:
75 drill + 25 swim
300 free: 3 - 5 - 7 breathing
4 x 25 IM strong on 45”
Main set (2,100 m, 47 min)
3 x 200: 100 kick + 100 swim, rest 15”
100 easy on 2’
3 x 200: 100 kick + 100 swim, rest 15”
100 easy on 2’
3 x 200: 100 kick + 100 swim, rest 15”
100 easy on 2’
Warm-down (300 m, 6 min)
300 choice