Sunday, June 15, 2014

Total distance

about 3,600 m

Estimated time

1 h 20 min

Focus: Drill and IM, then 50s (easy) and 100s on the same send-off with fewer each round and a faster send-off, and dive sprints.

Warm-up (1,800 m, 43 min)

300 choice, every 3rd 25 Fly kick on back

4 x:

100 drill + 50 swim

3 x100 IM Dec. 1->3

4 x :

2 x 50 drill

2 x 25 DPS

Main set (1,700 m, 34 min)

pick a column for intervals, 50s and 100s are on the same interval

4 x 50 (easy) + 4 x 100 @ 1'30"/1'35"/1'40"/1'45"

3 x 50 (easy) + 3 x 100 @ 1'25"/1'30"/1'35"/1'40"

2 x 50 (easy) + 2 x 100 @ 1'20"/1'25"/1'30"/1'35"

1 x 50 (easy) + 1 x 100 @ 1'15"/1'20"/1'25"/1'30"

2 x

50 easy

2 x 25 dive sprints

Warm-down (about 100 m, 2 min)

choice