Thursday, June 13, 2013
- Total distance
- 4,300 m
- Estimated time
- 1 h 30 min
Focus: Endurance test: 50s from smooth to a sprint, then a 2,000 for time.
Warm-up (1,200 m, 26 min)
3 x
- 200 choice
- 4 x 50 desc 1-4 - kick/swim/pull/drill
Pre-set (500 m, 14 min)
10 x 50 @ 1:00/1:10/1:20/1:30
4 - smooth
3 - strong
2 - Fast
+ 30 sec rest
1 - Sprint
Main set (2,000 m, 36 min)
2000 For Time
Warm-down (600 m, 16 min)
300 ez- DA back/kick
200 kick/pull
100 float