Saturday, May 3, 2014

Total distance

3,700 m

Estimated time

1 h 20 min

Focus: Long course: underwater work off the walls, kick/swim 100s, then rounds of best-average 50s, and pull.

Long course. The file heads this Saturday, May 2, 2014; May 2 was a Friday, and the Saturday was May 3.

Warm-up (800 m, 15 min)

2 x 400 (75 free/ 25 back)

one with fins

work underwater off walls

Kick set (800 m, 18 min)

8 x 100

k 2:00/ 2:10/2:20

K/S 1:45/ 1:55/ 2:05

S/K 1:45/ 1:55/ 2:05

swim 1:30/ 1:40/ 1:50

Main set (1,200 m, 29 min)

3x

100 eaasy swim/ pull or kick on 3 minutes

6 x 50 B.A. (best average) or desc 1-3 on 1:15/ 1:30

Pull set (800 m, 16 min)

4 x 200 pull

O: 25F/ 75 easy

E: breath 3-5-3-7

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)