Sunday, July 19, 2015

Total distance

4,000 m

Estimated time

1 h 30 min

Focus: Drill in each stroke (G-3 back, breast and fly pull with flutter kick), kick with fins, then eighteen 100s alternating negative splits and builds.

Warm-up (2,000 m, 48 min)

300 free

400 back: 4 x (75 G-3 drill + 25 swim)

300 breast: 4 x (50 pull with flatter kick + 25 swim)

200 fly: 4 x (25 pull with flatter kick + 25 swim)

4 x kick with or without fins:

3 x 50 des. 1-3

1 x 50 fly kick alternating on back and on stomach by 50

Main set (1,800 m, 38 min)

18 x 100 with 20s rest

3 NS / 3 build

Warm-down (200 m, 4 min)

200 choice