Saturday, June 28, 2014
- Total distance
- 3,400–3,800 m
- Estimated time
- 1 h 10 min to 1 h 20 min
Focus: Kick, drill and swim, 50s from easy to fast, then 150s with the fast part moving through the swim.
Warm-up (1,800 m, 37 min)
200 mix
600: 2 x (100 kick + 100 drill + 100 swim)
20 x 50 @ 1'00"/1'10"/1'20"/…
1st: easy
2nd: build
3rd: easy
4th: fast
Main set (1,200 m, 26 min)
8 x 150 with 20s ret:
1st: first 50 fast + 100 easy
2nd: 50 build + 50 fast + 50 easy
3rd: 100 build + 50 fast
4th: easy or drill
Warm-down (400–800 m, 9–18 min)
4-8 x 100 (25 drill + 25 DPS + 25 build +25 easy) @ 1'40"/1'50"/2'00"/…