Sunday, November 17, 2013
- Total distance
- 3,400 m
- Estimated time
- 1 h 20 min
Focus: Kick and drill/swim 100s, fly kick with fins, then a short descending set to dive-and-walk-back 25s.
Warm-up (1,500 m, 39 min)
300 choice
12x 100: k/s, d/s, s
Kick set (600 m, 14 min)
12x 50: 25 fly with fins+25 bk easy
Main set (1,100 m, 22 min)
4x 100 @ 1’45
4x50 @ 1’
4x25 dive in, walk back
4x100 fr easy
Warm-down (200 m, 4 min)
Wd: 100: 25 d #4, 25 easy s
100 easy s