Thursday, October 17, 2013

Total distance

3,600 m

Estimated time

1 h 15 min

Focus: Mixed strokes: 50s and 100s that shift from mostly freestyle to mostly non-freestyle.

Warm-up (1,100 m, 22 min)

300 Mix

2 x 100 Neg. Split @ 1:50

300 K-D-S

4 x 50 Neg. Split @ 1:10

100 Easy

Main set (2,200 m, 48 min)

20 x 50 @ 55/1:05

FR - Non-FR: 4 - 1, 3 - 2, 2 - 3, 1 - 4

12 x 100 @ 1:50/2:10

FR - Non-FR: 3 - 1, 2 - 2, 1 - 3

Warm-down (300 m, 6 min)

2 x 150 Choice