Tuesday, November 5, 2013
- Total distance
- 5,000 m
- Estimated time
- 1 h 35 min
Focus: Aerobic endurance: a pyramid from 50 up to 300 and back down, twice, then backstroke kick/swim, IM and pull.
Warm-up (500 m, 9 min)
500 Mix
Main set (3,600 m, 1 h 5 min)
2 x
50 @ 45
100 @ 1:30
150 @ 2:15
200 @ 3
250 @ 3:45
300 @ 4:30
250 @ 3:45
200 @ 3
150 @ 2:15
100@ 1:30
50 @ 45
Main set 2 (600 m, 13 min)
300 BK
1 Kick : 1 Swim
300 IM
Warm-down (300 m, 6 min)
300 Pull