Sunday, May 5, 2013
- Total distance
- 3,900 m
- Estimated time
- 1 h 20 min
Focus: Aerobic pyramid from 50 to 200 and back, twice, then drill, kick and swim 100s, backstroke kick/swim and a 400 IM.
Warm-up (500 m, 9 min)
500 Mix
Main set (1,600 m, 29 min)
2 x
50 @ 45
100 @ 1:30
150 @ 2:15
200 @ 3
150 @ 2:15
100 @ 1:30
50 @ 45
Drill set (800 m, 18 min)
2 x
100 Drill
100 Swim
100 Kick
100 Swim
Last 50 FAST
10R In Between
Main set 2 (700 m, 15 min)
300 BK
1 Kick: 1 Swim
400 IM
Warm-down (300 m, 6 min)
300 Pull