Sunday, November 24, 2013

Total distance

3,600 m

Estimated time

1 h 20 min

Focus: Kick with fins, kick/swim 100s, then freestyle 100s with a strong part in a different place each three, and free with stroke 100s.

Warm-up (800 m, 21 min)

400 s/k/d/s

8 x 50 w fins: 25 fly kick ↓H2O + 25 DA bk @ 1'15

Kick set (800 m, 20 min)

7 x 100: (50 k + 50 s); (50 s + 50 k):

1&2 @ 2'10;

3&4 @ 1'45;

5&6 @ 2'10;

7 @ 1'45

100 easy

Main set (1,800 m, 35 min)

9 x 100 Fr @ 1'45/1'50/1'55…

1-3: 1st 25 strong

4-6: 2nd 50 strong

7-9: 4th 25 fly

9 x 100 @ 1'45/1'50/1'55…

1-2: Fr

3rd: #1 (or non-free, or IM) @ the same interval as fr

Warm-down (200 m, 4 min)

200 choice