Tuesday, July 8, 2014

Total distance

about 3,400 m

Estimated time

1 h 10 min

Focus: IM-change and main-stroke 50s, then 100s on a tight send-off with an easy swim between each group (400 down to 100), and kick with fins.

Warm-up (900 m, 17 min)

2 x 300 mix +2 sec rest

6 x 50 1:00/ 1:10/ 1:20/ 1:30

r1= IM changes

r2= MS

Main set (2,000 m, 40 min)

400 easy 20 seconds rest

4 x 100 on tight interval 1:25/ 1:30/ 1:35/ 1:40/1:45/1:50/2:00/ 2:10/2:20/2:30/2:45

300 easy

3 x 100 tight interval SAME

200 easy

2 x 100 tight interval SAME

100 easy

1 x 100 tight interval SAME

Kick set (400 m, 10 min)

16 x 25 with fins 35/40/ 45/ 1:00

1) under water kick

2) easy choice

3) fast kick

4) easy choice sw

Warm-down (about 100 m, 2 min)

WD