Saturday, June 14, 2014
- Total distance
- about 3,800 m
- Estimated time
- 1 h 20 min
Focus: Drill/swim 300s, flutter and fly kick, then a pyramid of 50s, 100s and 150s on set send-offs.
Warm-up (1,200 m, 24 min)
4 x 300:
1st: choice
2nd: 200 drill + 100 swim Free
3rd: 200 drill + 100 swim #1 stroke
4th: 6 x 50 : 3 free + 3 #1 stroke with 20s rest
Kick set (700 m, 22 min)
2 x 50 kick: 1 flutter, 1 fly
2 x 100 kick: 1 flutter, 1 fly
2 x 150 kick: 1 flutter, 1 fly
100 easy
Main set (1,800 m, 34 min)
4 x 50 @ 45"/ 55" / 1'05"…
4 x 100 @ 1'30"/1'40"/1'50…
4 x 150 @ 2'20"/2'30"/2'40"…
4 x 100 @ 1'30"/1'40"/1'50…
4 x 50 @ 45"/ 55" / 1'05"…
Warm-down (about 100 m, 2 min)
choice