Tuesday, October 29, 2013
- Total distance
- 4,300 m
- Estimated time
- 1 h 30 min
Focus: Speed changes in 25s, butterfly within freestyle, backstroke and breaststroke turns, then kick and freestyle with a hard finish.
Warm-up (800 m, 18 min)
200 Choice
4 x 50 Negative Split Kick @ 1:30
200 Choice
4 x 50 Negative Split 1:10
Main set (1,000 m, 19 min)
500 (20 25’s)
1 Easy : 1 Hard
2 Easy : 2 Hard
3 Easy : 3 Hard
4 Easy : 4 Hard
500
4 Easy : 4 Hard
3 Easy : 3 Hard
2 Easy : 2 Hard
1 Easy : 1 Hard
Main set 2 (1,000 m, 22 min)
4 x 100
1) 25 FL, 75 FR
2) 25 FR, 25 FL, 50 FR
3) 50 FR, 25 FL, 25 FR
4) 75 FR, 25 FL
4 x 150
2 x 100 BK, 50 BR
2 X 50 BK, 100 BR
Focus on turns
Kick set (1,200 m, 26 min)
8 x 50 Kick @ 1
8 x (75 + 25 Hard) FR
Warm-down (300 m, 6 min)
300 Pull