Tuesday, October 8, 2013
- Total distance
- 3,400 m
- Estimated time
- 1 h 15 min
Focus: Aerobic 100s in a cycle of kick-swim, swim-kick, drill, IM and free, then easy-to-fast pull 50s.
The file heads this Tuesday, October 10, 2013; October 10 was a Thursday, and the Tuesday was October 8.
Warm-up (900 m, 18 min)
300 Choice
4 x 75 K-OK-DPS @ 1:45
3 x 100 @ 1:45
Main set (1,600 m, 35 min)
16 x 100
K-S @ 2:10
S-K @ 2:05
Drill @ 2
IM @ 1:55
FR @ 1:50
Pull set (600 m, 14 min)
12 x 50 Pull @ 1:10
Easy
Build
Easy
Fast
Warm-down (300 m, 7 min)
200 Kick
100 Choice