Saturday, September 7, 2013
- Total distance
- about 3,000–3,700 m
- Estimated time
- 1 h 20 min to 1 h 35 min
Focus: Freestyle technique with August, kick for body position, then 100s that descend.
The file heads this “Saturday, Sept.07/13”.
Warm-up (900 m, 17 min)
3x 300. 1)choice swim
2)ch. kick
3)fr. Drill
3rd 25 stronger
Kick set (about 600 m, 15 min)
15 min. Kick w/o board (work body position)
Technique set (about 600 m, 30 min)
30' fr. tech. w August
Main set (800–1,500 m, 16–30 min)
8x/12x/15x100 fr. desc.1-4 or 1-5 @1'40,1'45, 1'50,1'55,2'...
Warm-down (about 100 m, 2 min)
W-D