Sunday, June 29, 2014

Total distance

about 3,300 m

Estimated time

1 h 10 min

Focus: A set that goes from a 400 down to 25s, mixing free, IM and fast/easy, then breathing pull and kick with fins.

Warm-up (600 m, 12 min)

600 mix stroke (100 swim. 50 kick) (300 with fins)

Main set (2,000 m, 44 min)

400 free swim or pull

2 x 200 (1 IM or non free/ 1 free) 3:15/ 3:30/ 3:45/ 4:00

4 x 100 (50 fast/ 50 easy) 1:45/ 2:00/ 2:15/ 2:30

8 x 50 (alt. free and non-free) 1:00/ 1:10/ 1:20

16 x 25 3 easy/ 1 fast 40/ 50/ 1:00

Pull set (600 m, 12 min)

2 x 300

1- pull breath 3-5-7 by 100

2- kick with fins

Warm-down (about 100 m, 2 min)

WD