Saturday, March 15, 2014

Total distance

3,300 m

Estimated time

1 h 25 min

Focus: Kick, drill and swim by stroke, IM kick and IM 50s, then best-average 100s with long rest.

Warm-up (2,500 m, 1 h 3 min)

4 x 200:

1st: choice

2nd: back - 50 kick +100 drill + 50swim

3rd: breast - 50 kick +100 drill + 50swim

4th: free - 50 kick +100 drill + 50swim

4 x

200 IM kick: 25 easy + 25 fast

4 x 50 IM

15s rest

100 easy

Main set (700 m, 21 min)

7 x 100 BEST AVERAGE @ 3'00

Warm-down (100 m, 2 min)

100 easy