Tuesday, November 19, 2013
- Total distance
- 4,900 m
- Estimated time
- 1 h 40 min
Focus: Aerobic pull with over-kick, swims with fins and side kick, then over-kick 25s, IM 100s and strong pull.
Warm-up (1,200 m, 26 min)
2 x
300 Choice
200 Drill
100 Kick
Main set (1,200 m, 23 min)
3 x
300 Pull @ 4:30
2 x 50 OK @ 1:10
Kick set (600 m, 11 min)
150 w/ fins @ 1:45
50 Side Kick @ 1:10
150 w/ fins @ 1:45
50 Swim @ 1
150 w/ fins @ 1:45
50 Side Kick on other side @ 1:10
Main set 2 (1,500 m, 30 min)
3 x
4 x 25 OK @ 35
2 x 100 IM @ 2:15
200 Strong Pull @ 3
Warm-down (400 m, 8 min)
400 Cool Down