Tuesday, July 2, 2013
- Total distance
- 3,900–4,200 m
- Estimated time
- 1 h 25 min to 1 h 30 min
Focus: Kick with fins on front and back, then choice-stroke 100s in threes of strong, build and fast.
Warm-up (1,000 m, 23 min)
400 mix
300 IM kick/drill/swim
200 kick alt fast/ez
100 strong
Kick set (1,100 m, 27 min)
20 x 50 kick w fins
1) flutter front
2) dolphin front
3) flutter back
4) dolphin back
100 ez
Main set (1,200–1,500 m, 24–30 min)
12-15 x 100 @ 1:30/1:40/1:50/2:00/2:10/2:20/2:30
1) strong
2) build
3) fast
- choice of stroke
Warm-down (600 m, 12 min)
2 x 300 Pull
1) desc 75s 1-4
2) ez 3rd 25 bk or 5 cycle