Saturday, November 23, 2013

Total distance

3,600 m

Estimated time

1 h 20 min

Focus: IM kick/drill/swim, then negative-split freestyle 200s with IM and stroke 50s between, ending all out.

Warm-up (1,400 m, 36 min)

200 choice

8 x 150: k/d/s IM

Main set (1,800 m, 37 min)

200 Fr 3'/3'10/3'20… NS

8 x 50 1'/1'10/1'20… IM

200 Fr 3'/3'10/3'20… NS

6 x 50 #1 Des 1->3 & 4->6

200 Fr 3'/3'10/3'20… NS

4 x 50 1'/1'10/1'20… IM Strong

200 Fr 3'/3'10/3'20… NS

2x50 #1 1'30 all out

Warm-down (400 m, 9 min)

4x [25 da + 25 fr 3x3 + 25 fr 5x5 + 25 fr 7x7]