Sunday, May 31, 2015
- Total distance
- 4,200 m
- Estimated time
- 1 h 25 min
Focus: Overkick, stroke rate and fast 20 m, then 100s in threes (two strong, one recovery) and pull 200s from easy to fast and back.
Warm-up (1,100 m, 24 min)
200 pull
100 kick
200 swim
100 kick
200 pull
6 x 50:
20m overkick + 30 easy
20m high stroke rate + 30 easy
20m fast + 30m easy
Main set (2,500 m, 50 min)
15 x 100:
2 strong effort with up to 10s rest (e.g., @ 1:45)
1 recovery swim
5 x 200 pull:
1) easy 2) medium 3) fast 4) medium 5) easy
Warm-down (600 m, 14 min)
8 x 75:
25 skull + 25 BK + 25 FR