Thursday, July 18, 2013
- Total distance
- 3,300–3,800 m
- Estimated time
- 1 h 15 min to 1 h 30 min
Focus: Speed: swim and kick 50s, easy and fast, then fast 50s with a long easy swim between each.
Warm-up (800–1,200 m, 17–25 min)
up to 1200 Swim/Kick/Pull/Drill
Main set (1,300–1,400 m, 30–32 min)
24 x 50 - 1 of each, 2 of each, 3 of each
#1 = Swim ez @ 50/1:00/1:10/1:20/1:30
#2 = Swim Fast @ 1:00/1:10/1:20/1:30/1:40
#3 = Kick ez @ see above
#4 = Kick fast @ see above
100-200 ez
Sprint set (900 m, 24 min)
6 x
- 50 FAST at 1:30
- 100 or 2 x 50 ez at 2:30 total (Restart 50 fast at 4:00)
Warm-down (300 m, 7 min)
300 choice pull/kick