Saturday, November 22, 2014
- Total distance
- about 2,450 m
- Estimated time
- 55 min
Focus: Drill and build, then a pyramid of fast swims from 50 up to 300 and back, each after an easy 50, on matching send-offs.
Warm-up (1,000 m, 24 min)
200 choice
8 x 50 (20s rest):
1 Free
1 IM order
200 drill, choice of stroke
8 x 25 same stroke as drill above:
1 technical
1 build
Main set (1,350 m, 27 min)
Easy 50 + fast 50 @ 1’ (or 20” rest)
Easy 50 + fast 100 @ 2’ (or 30” rest)
Easy 50 + fast 200 @ 4’ (or 40” rest)
Easy 50 + fast 300 @ 6’ (or 50” rest)
Easy 50 + fast 200 @ 4’ (or 40” rest)
Easy 50 + fast 100 @ 2’ (or 30” rest)
Easy 50 + fast 50 @ 1’ (or 20” rest)
Warm-down (about 100 m, 2 min)
choice