Saturday, May 30, 2015
- Total distance
- 3,650 m
- Estimated time
- 1 h 35 min
Focus: Kick, fast-start 25s, then 125s where the fast part grows from 25 to 100, twice, steady 50s and a long stroke warm-down.
Warm-up (1,200 m, 29 min)
600 swim with every 3rd 25 kick
8 x 25:
15m fast +10m easy
build to fast
400 kick: 50 free + 50 non-free
Main set (1,400 m, 40 min)
2 x
(25 fast + 15s rest + 100 easy) @ 4’
(50 fast + 15s rest + 75 easy) @ 4’
(75 fast + 15s rest + 50 easy) @ 4’
(100 fast + 15s rest + 25 easy) @ 4’
8 x 50 at med-high pace, pick an interval that you can maintain with no more 5-10s rest
Warm-down (1,050 m, 24 min)
6 x 100: 50 FR + 50 BK, 10s rest
6 x 50: 25 BR + 25 FR, 10s rest
6 x 25: DAB, DD, 10s rest