Saturday, March 8, 2014

Total distance

3,800 m

Estimated time

1 h 20 min

Focus: Drill and distance per stroke, easy/fast kick, then four rounds of a freestyle 300 and three main-stroke 50s from medium-strong to all out.

Warm-up (1,600 m, 39 min)

400 choice with every 3rd 50 kick

12 x 50: 1 drill, 1 DPS @ 1'/1'10"/…

12 x 50 kick: 1 Easy, 1 Fast @ 1'10"/1'20"/…

Main set (1,800 m, 33 min)

4 x

300 free @ 4'30"/4'40"/…

3 x 50 #1, Des. 1 → 3 (from medium-strong to all out) @ 1'/1'10"/…

Warm-down (400 m, 8 min)

400 choice