Saturday, May 17, 2014
- Total distance
- about 3,200 m
- Estimated time
- 1 h 5 min
Focus: Catch-up drill and turns, 50s with a fast 15 m in a different place, then 50s, 75s and 100s twice: descending, then building.
Warm-up (about 1,300 m, 26 min)
200 mix choice
200 catch up drill free
100 swim
8 turns
12 x 50:
1-4: first 15m FAST
5-8: middle 15m FAST
9-12: last 15m fast
Main set (1,800 m, 36 min)
2 x:
6 x 50 @ 50"/1'/1'10"/…
4 x 75 @ 1'30"/1'40"/1'50"/…
3 x 100 @ 2'/2'10/2'20"/…
1st time descending
2nd time build
Warm-down (about 100 m, 2 min)
choice