Sunday, November 9, 2014
- Total distance
- about 2,600 m
- Estimated time
- 1 h 5 min
Focus: Kick/drill by stroke and turns, descending 100s, then speed and power 25s, and starts.
Warm-up (about 1,000 m, 23 min)
200 choice
4 x (IM order):
100 kick / drill
50 swim
8 turns (mid-mid)
Main set (1,500 m, 42 min)
9x100 15s rest, Dec 1-3,
Speed/Power:
24 x 25 @ 1'
6 FR/ 6 Choice (or #1 stroke)/ 6 FR / 6 #1
Starts
Warm-down (about 100 m, 2 min)
choice