Sunday, March 2, 2014

Total distance

3,400 m

Estimated time

1 h 10 min

Focus: Kick and drill, 50s with a fast 15 m in a different place, starts from the blocks, then 200s with more of your main stroke each time.

Warm-up (1,600 m, 36 min)

300 choice

4 x

25 kick without board

75 drill

50 swim

20s rest

12 x 50:

1st 50: 15m fast + the rest easy

2nd 50: Ez + 15m fast + easy

3rd 50: Easy + 15m fast

repeat 4 times

4 x 25 from the blocks

Main set (1,600 m, 29 min)

8 x 200 @ 3'10"/ 3'20"/… (aim for 10s rest)

1st 200: 50 choice + 50 #1 + 50 choice + 50 #1

2nd 200: 50 choice + 100 #1 + 50 choice

3rd 200: 100 choice + 100 #1

4th 200: all #1

Repeat

Warm-down (200 m, 4 min)

200 choice