Saturday, November 8, 2014

Total distance

about 3,650 m

Estimated time

1 h 30 min

Focus: Kick and drill, 75s alternating technical free and strong IM strokes, then rounds of fly build 25s, back pull 50s and a free DPS 100.

Warm-up (1,000 m, 26 min)

WU: with 15s-20s rest

100 choice

100 kick w/o board

200 drill #1

4x50 drill IM order

8x50 kick:

1 free, med pace

1 IM order, 20m easy + 30m strong

Main set (2,550 m, 1 h 3 min)

16 x 75 with 20s rest:

1 Free technical

1 IM (no free) strong

3 x:

6 x 25 Fly build, 15s rest

4 x 50 Back pull, 15s rest

100 Free DPS, 15s rest

Warm-down (about 100 m, 2 min)

choice