Tuesday, March 25, 2014
- Total distance
- 4,000 m
- Estimated time
- 1 h 25 min
Focus: One long set: fifty 50s on a steady send-off, between a short warm-up and warm-down of swim, kick, drill and pull.
Warm-up (600 m, 14 min)
2 x
100 Swim
100 Kick
100 Drill
Main set (2,500 m, 50 min)
50 x 50 @ 50/1/1:10
Warm-down (900 m, 20 min)
3 x
100 Kick
100 Pull
100 Swim