Sunday, May 11, 2014
- Total distance
- 3,200 m
- Estimated time
- 1 h 5 min
Focus: Kick/swim and mixed 200s, then broken 200s with the fast parts in different places.
Warm-up (1,700 m, 35 min)
200 mix choice
8 x 50 @ 50"/1'/1'10"/…
4 x 100 @ 1'50"/2'/2'10"/…
50 kick + 50 swim
50 swim + 50 kick
3 x 200:
25 kick + 25 drill + 25 swim + 25 choice +
50 strong + 25 easy + 25 fast
1' rest
100 easy
Main set (1,300 m, 27 min)
3 x 200 (broken):
50 @ 50"/1'/1'10/…
100 @ 1'40"/1'50"/2'/…
50
1'30 rest
100 easy
3 x 200 (broken):
50 @ 55"/1'05"/1'15"/…
4 x 25 @ 40"
25 easy @ 40
25 fast
1'30 rest
Warm-down (200 m, 4 min)
200 choice