Thursday, July 3, 2014

Total distance

4,000 m

Estimated time

1 h 30 min

Focus: Swim 200s each followed by pull, stroke or kick 50s, then rounds of breathing-pattern pull and descending kick, and drill-to-fast 50s.

Warm-up (1,800 m, 36 min)

200 swim + 8 x 50 pull “1:00/ 1:10/ 1:20/1:30”

200 swim + 6 x 50 1 free/ 1 non-free “ “

200 swim + 4 x 50 kick 1:10/ 1:20/ 1:30/ 1:45/ 2:00

200 swim + 2 x 50 25 F/ 25 easy 1:00/ 1:10/ 1:20/1:30

Main set (1,800 m, 44 min)

4 x

200 pull (br 3-5-3-7) 15 rest

100 kick desc 1-4 by round on 2:00/2:15/2:30/2:45/3:00/3:30/4:00

12 x 50 MS or Free on 1:00/ 1:10/ 1:20/ 1:30/ 1:45

1) drill 2) build 3) easy 4) fast

Warm-down (400 m, 9 min)

4 x 100 WD (25 scull/ 25 DAB/ 50 choice)