Saturday, June 7, 2014

Total distance

3,300 m

Estimated time

1 h 10 min

Focus: Underwater kick and DPS, kick/swim 100s, then negative-split 400s with descending main-stroke 100s.

Warm-up (1,500 m, 34 min)

300 choice

12 x 25:

1st: Fly kick under water

2nd: DAB

3rd: 1st stroke DPS

20 s rest

9 x 100 @ 1'50"/2'00"/2'10"/…

1st: KS

2nd: SK

Main set (1,600 m, 33 min)

400 choice, NS @ 6'00"/6'10"/6'20"/…

4 x 100 #1 stroke dec 1 -> 4 Free @ 1'45" Back @ 1'50" Br @ 1'55"

400 choice, NS 6'00"/6'10"/6'20"/…

4 x 100 #1 stroke dec 1 -> 4 Free @ 1'45" Back @ 1'50" Br @ 1'55"

Warm-down (200 m, 4 min)

200 choice