Saturday, November 30, 2013
- Total distance
- 3,125 m
- Estimated time
- 1 h 5 min
Focus: Speed endurance: twenty-seven 75s in a pyramid of easy and fast.
Warm-up (900 m, 20 min)
2 x 300:
1st: every 3rd 25 kick w/o board
2nd: every 3rd 25 bk drill
Free, technical ~ 6 x 50
Main set (2,025 m, 39 min)
27 x 75:
Easy @ 1.30 + fast @ 1.15: 1-1, 1-2, 2-3, 3-4, 2-3, 1-2, 1-1
Warm-down (200 m, 4 min)
200 choice