Saturday, September 14, 2013
- Total distance
- about 3,900–4,100 m
- Estimated time
- 1 h 40 min to 1 h 45 min
Focus: Technique in three strokes, then endurance: four descending 400s or seven 200s, and pull with fins.
The file heads this “Saturday, Sept.14/13”.
Warm-up (1,200 m, 28 min)
300 fr. (150 drill-50 swim tech.)
6x50 ks/sk *kick fast
@ 1'/1'05/1'10...
300 bk. (150 drill-50 swim tech.)
12x25 bk. 1e/1f.
@ 40"/45"/50"...
Technique set (about 600 m, 30 min)
30' br. tech.
Main set (1,400–1,600 m, 25–28 min)
Choose one:
4x400 desc. rest @6'30/6'20/6'10/6'
or 7x200 odds-desc. interval/evens even @ 3'10/3'20/3'30...
Warm-down (700 m, 16 min)
100 ez.
WD 8x75 pull w fins. Every 3rd 25 fly kick on back
20" rest ibt