Tuesday, November 12, 2013

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: Stroke work: free 150s with fly, back or breast in the middle, then a breaststroke set of pull, drill and 50s, twice.

The file heads this “Tuesday November 12” with no year.

Warm-up (1,050 m, 21 min)

300 Mix

3 x

100 @ 20R

75 @ 15R

50 @ 10R

25 @ 5R

Main set (1,200 m, 26 min)

8 x 150 @ 15R

1) FR, FL, FR

2) FR, BK, FR

3) FR, BR, FR

4) FL, BK, BR

Main set 2: breaststroke (1,600 m, 39 min)

2 x

200 BR Pull @ 4:20

200 BR Drill @ 3:45

8 x 50 BR @ 1

Warm-down (550 m, 11 min)

200 FR Kick @ 4:10

200 FR Pull DPS @ 4

150 Mix