Tuesday, September 17, 2013
- Total distance
- 4,100 m
- Estimated time
- 1 h 25 min
Focus: Kick, then aerobic freestyle: eighteen 100s on send-offs that tighten and ease off.
Warm-up (1,000 m, 21 min)
400 Mix @ 30R
300 Kick - Drill - Swim @ 30R
200 Dolphin @ 30R
4 x 25 Minimum Breathing @ 45
Kick set (900 m, 24 min)
6 x
50 Kick @ 1:10
100 Kick @ 1:55
Main set (1,800 m, 35 min)
18 x 100 FR
6 @ 1:55
3 @ 1:45
4 @ 1:55
2 @ 1:40
2 @ 1:55
1 @ 1:35
Warm-down (400 m, 8 min)
200 Pull
200 Swim