Saturday, March 1, 2014

Total distance

3,200 m

Estimated time

1 h 15 min

Focus: IM drill and reverse-order IM, breaststroke and butterfly pull with the other kick, then rounds of 150 IM, a strong 100 and an all-out 50 of your main stroke.

Warm-up (1,600 m, 42 min)

4 x

100 IM in reverse order (Fr, Br, Bk, Fl)

2 x 50 drill IM order

1 x 50 swim

20s rest

6 x :

50 Br pull with fly kick

50: 25 Fly pull with flutter kick + 25 choice

15s rest

Main set (1,500 m, 34 min)

5 x

150 IM no fly @ 2'30"/2'40"/…

100 #1 Strong @ 2'00/2'10"/…

50 #1 all out @ 1'30"

Warm-down (100 m, 2 min)

100 choice