Sunday, July 27, 2014
- Total distance
- 3,300 m
- Estimated time
- 1 h 15 min
Focus: Free, drill and IM rounds, then three rounds of drill, fast 25s, a fast main-stroke 75 and a dive sprint.
Warm-up (2,000 m, 44 min)
300 choice
300 k/d/s
8 x 50 swim @ 50"/55"/1'/…
4 x 25
3 x
100 free 15s rest
50 drill 15s rest
50 swim 15s rest
100 IM 15s rest
Main set (1,200 m, 29 min)
3 x
100 drill 15s rest
3 x 25 @ 45"
50 easy 15s rest
75 main stroke @ 1'30"
50 easy 15s rest
25 dive sprint
25 easy
Warm-down (100 m, 2 min)
100 easy (added: the original has no warm-down)