Sunday, March 15, 2015
- Total distance
- 4,100 m
- Estimated time
- 1 h 20 min
Focus: 100s on one send-off, each set 2 seconds faster than the last (8, 6, 4, 2), with a pull 200 between, and dives.
Warm-up (1,100 m, 24 min)
2 x
200 choice
100 pull
50 kick
8 x 50: 1 swim, 1 drill
Main set (2,800 m, 54 min)
200 pull, 20-30s rest
8 x 100 @ 1’30”/1’35”/1’40”/… (pick an interval that allows for 10s rest)
20-30s rest
200 pull, 20-30s rest
6 x 100 @ the same interval as above, but 100s are swum 2s faster
20-30s rest
200 pull, 20-30s rest
4 x 100 @ the same interval, but 100s are swum 2s faster than the 6 x100 above
20-30s rest
200 pull, 20-30s rest
2 x 100 @ the same interval, but 100s are swum 2s faster than the 4 x100 above
Warm-down (200 m, 4 min)
200 choice
Dives