Saturday, July 18, 2015
- Total distance
- 3,100–3,550 m
- Estimated time
- 1 h 10 min to 1 h 15 min
Focus: Drill and build, turns from the middle in every stroke, then medium 300s with strong 100s, 50s and 25s, or medium repeats with strong 300s.
Warm-up (1,200 m, 30 min)
300 choice with every 3rd 25 BR kick
4 x :
2 x 50 drill
1 x 50 build swim
12 x 25 turns, from the middle of the pool
3 of each stroke, 1 easy/1med/1strong
Main set (1,800–2,250 m, 37–40 min)
Choose one:
MS option 1:
300 med. w 20s rest
3 x 100 strong, 20s rest
300 med., 20s rest
6 x 50 strong, 20s rest
300 med, 20s rest
12 x 25 strong @ 40”
MS option 2:
6 x 50 med., @ 50”
300 strong @ 4’30”
6 x 75 med., @ 1’15”
300 strong @ 4’30”
6 x 100 med. @ 1’40”
300 strong
Warm-down (100 m, 2 min)
100 choice