Saturday, June 6, 2015
- Total distance
- 4,000 m
- Estimated time
- 1 h 25 min
Focus: Easy/fast 50s, then pull 300s where the fast part grows each repeat, and 100s with drill and descending.
Warm-up (1,600 m, 35 min)
800: choice with every 4th 50 kick
16 x 50:
easy
easy/fast
fast/easy
fast
Main set (2,200 m, 46 min)
4 x 300 pull:
75 easy + 25 fast
50 easy + 50 fast
25 easy + 75 fast
fast
10 x 100:
easy
50 drill + 50 swim
-> 5) - descending
Warm-down (200 m, 4 min)
200 easy