Saturday, July 19, 2014

Total distance

3,500 m

Estimated time

1 h 15 min

Focus: Drill and DPS, main-stroke kick, then a set from descending 200s to negative-split 100s, fast 50s and timed 25s.

Warm-up (1,000 m, 23 min)

400 choice with every 3rd 50 drill 3rd or 4th stroke

12 x 50:

1 Drill/1 DPS, 6 choice + 6 main stroke

15s rest

Kick set (700 m, 16 min)

6 x 100 kick: 75 choice + 25 main stroke kick fast

20s rest

100 easy

Main set (1,500 m, 29 min)

4 x 200 Dec 1 -> 4 @ 3'/3'10/3'20/3'30/…

4 x 100 NS @ 1'45"/1'50"/2'00"/…

4 x 50 FAST @ 1'00"/1'10"/1'20"/…

4 x 25 Dive in or push off, walk back, timed

Warm-down (300 m, 7 min)

3 x

50 DAB + 25 free x5 breathing + 25 choice