Saturday, July 12, 2014
- Total distance
- about 3,450 m
- Estimated time
- 1 h 20 min
Focus: Fly kick on the back and build swims, then three rounds of freestyle 25s (easy, build, fast) and main-stroke 50s on send-offs that ease each round.
Warm-up (1,400 m, 34 min)
300 choice
200 fly kick on back
6 x 50 choice swim Des. 1->3 and 4->6with 20s rest
4 x:
25 kick
50 drill
75 swim build
Main set (1,950 m, 45 min)
3 x:
10 x 25 free: 1 Ez|1 Build|1 Fast: 1st round @30”; 2nd rd @ 35”; 3rd rd @ 40”
50 Ez @ 1’30”
6 x 50 main stroke: : 1st round @1’; 2nd rd @ 1’10”; 3rd rd @ 1’20”
50 Ez @ 2’
Warm-down (about 100 m, 2 min)
WD: choice