Thursday, October 31, 2013

Total distance

3,800 m

Estimated time

1 h 15 min

Focus: Mixed strokes: a free 400, then 100s and 50s of your favourite, second, third and least favourite strokes, with kick and pull between.

Warm-up (1,000 m, 20 min)

400 Mix

2 x

50 FRa @ 55

100 Stk @ 1:15

50 FR @ 55

100 IM @ 2

Main set (2,400 m, 48 min)

400 FR @ 8

4 x 100 Favourite @ 1:45

300 Kick @ 6

6 x 50 2nd Favourite @ 1:10

200 Pull @ 4

4 x 100 3rd Favourite @ 1:30

100 FR @ 1:50

6 x 50 Least Favourite @ 55

Warm-down (400 m, 8 min)

200 IM

200 Choice