Tuesday, September 24, 2013

Total distance

about 3,350 m

Estimated time

1 h 10 min

Focus: IM technique, then a ladder of free and non-free from 50 up to 200, twice, and kick with a sprint finish.

The last line reads “20 Mix” in the original; it is counted here as about 200.

Warm-up (1,200 m, 27 min)

4 x

100 Mix IM @ 2

2 x 50 IM Drill @ 1:05

4 x 25 IM Descend 1-4 @ 35

Main set (1,500 m, 30 min)

2 x

50 FR @ 1

100 Non-FR @ 1:55

100 FR @ 1:45

150 Non-FR @2:50

150 FR @ 2:45

200 Non-FR @ 3:40

Kick set (450 m, 11 min)

6 x 75 Kick @ 1:45

Last 25 Sprint

Warm-down (about 200 m, 4 min)

20 Mix