Saturday, May 4, 2013

Total distance

4,300 m

Estimated time

1 h 30 min

Focus: Aerobic swimming: rounds of swim and kick (pull on the first round), then a ladder of 100s, 200s, 300s and a strong 400.

Warm-up (900 m, 19 min)

3 x 300

Mix

FR-BK

FR-BR/FR-BK/FR-FL

Pre-set (1,000 m, 24 min)

2 x

100 Swim @ 2

2 x 50 Kick @ 1:15

100 Swim @ 2

4 x 50 Kick @ 1:15

Swim = Pull on round 1, Swim on round 2

Main set (2,000 m, 38 min)

4 x 100 @ 2:10

3 x 200 @ 3:45

2 x 300 @ 5:40

1 x 400 Strong

Warm-down (400 m, 9 min)

8 x 50 Alt Double Arm Back & Choice @ 10R