Sunday, March 9, 2014

Total distance

3,100 m

Estimated time

1 h 15 min

Focus: Kick and kick/swim 50s, then three rounds of drill, fast 25s and a fast 75 with easy recovery, and starts.

Warm-up (1,800 m, 39 min)

200 choice

300 kick/drill/swim

4 x 50 swim @ 50"/55"/…

4 x 25 fly kick H2O

20 x 50 @ 1'/1'10"/…

1st: kick

2nd: kick/swim

3rd: swim/kick

4th: kick

Dec 1 → 4

Main set (1,200 m, 34 min)

3 x

100 drill with 20s rest

3 x 25 FAST @ 45"

50 easy @ 1'15"

75 FAST @ 2'

50 easy @ 1'15"

1 x 25 ALL OUT @ 1'

1 x 25 easy @ 1'

Warm-down (100 m, 2 min)

100 choice

Starts