Thursday, September 12, 2013

Total distance

4,200 m

Estimated time

1 h 35 min

Focus: Technique and kick: rounds of swim, drill and kick by stroke, 150s mixing kick, drill and swim, then 200s of kick, pull and stroke.

Warm-up (900 m, 22 min)

3 x

100 Swim

100 Drill

100 Kick

1) FR

2) BNF

3) Stk.

Main set (1,200 m, 26 min)

8 x 150 @ 20R

Kick - Swim - Kick

Swim - Kick - Swim

Drill - Swim - Drill

Swim - Drill - Swim

Main set 2 (1,200 m, 26 min)

2 x

50 Kick @ 45/1/1:15

100 Swim @ 1:15/1:30/1:45

50 Drill @ 1/1:15/1:30

100 Swim @ same as above

50 Drill @ same

100 Swim @ same

50 Kick @ same

100 Swim @ same

Main set 3 (800 m, 20 min)

4 x 200 @ 40R

1 Kick

1 Pull

2 Stk.

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)