Sunday, March 22, 2015

Total distance

about 3,000 m

Estimated time

1 h 10 min

Focus: Drill, swim and kick in IM then your main stroke, then two rounds of a medium-high 200, descending 50s, a 100 and fast/easy 25s, and dive 25s.

Warm-up (1,300 m, 33 min)

400 choice

2 x (ist round IM, 2nd round #1)

75 drill

3 x 25 swim, des. 1-3

150 kick

6 x 25 kick: 1 fast, 1 easy

Main set (about 1,600 m, 34 min)

2 x

200 med-high

4 x 50 des

100 med-high

8 x 25: 1 fast, 1 easy

100 easy

Dive 25s

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)