Sunday, June 7, 2015

Total distance

3,850 m

Estimated time

1 h 15 min

Focus: Free and IM 75s and descending kick, then 200s with fins (drill, build, negative split) and pull 100s with a fast 25 in a different place.

Warm-up (1,550 m, 33 min)

800: 200 swim + 100kick + 200 pull + 100kick + 200 swim

6 x 75 : 1 free + 1 IM

6 x 50 kick, Des. 1->3, 4-6 should be faster than 1-3

Main set (2,000 m, 37 min)

8 x 200 with fins:

50 drill + 50 swim

build each 50

NS, with >4s difference between 1st and 2nd 100s

descending #4 relative to #8

4 x 100 pull:

25 fast + 75 easy

25 easy + 25 fast + 50 easy

50 easy + 25 fast + 25 easy

75 easy + 25 fast

Warm-down (300 m, 7 min)

300 mix of easy swim, drill, DAB, DD