Sunday, May 18, 2014
- Total distance
- about 3,600 m
- Estimated time
- 1 h 20 min
Focus: Drill/swim and descending 300s, IM-order 25s, then 100s shifting from easy to fast, and dive 25s.
Warm-up (2,100 m, 48 min)
5 x 300:
1st: choice
2nd: Free: 200 drill + 100 swim
3rd: 100 kick + 100 pull +100 swim, choice of stroke
4th: Back: 200 drill + 100 swim
5th: 3 x 100 descend 1 -> 3, 20s rest
24 x 25 IM order @ 30"/40"/50"/…
1 of each / 2 of each / 3 of each
Main set (about 1,400 m, 28 min)
12 x 100 @ 1'50/ 2'00"/2'10"/…
Easy + fast: 3-1, 2-2, 1-3
100 easy
Dive 25s
Warm-down (about 100 m, 2 min)
choice