Sunday, September 8, 2013
- Total distance
- about 2,300–3,100 m
- Estimated time
- 1 h 5 min to 1 h 25 min
Focus: Backstroke technique, then freestyle rounds of distance-per-stroke 50s and building 150s.
The file heads this “Sanday, Sept.08/13”.
Warm-up (800 m, 18 min)
200 choice
4x150 fr. - 50 kick/50 drill/50 DPS 20" rest ibt
Technique set (about 600 m, 30 min)
30' bk. tech.
Main set (800–1,600 m, 16–32 min)
4x/6x/8x.
50 fr. DPS
150 fr. Build
20" rest
Warm-down (100 m, 2 min)
WD. 25 choice-50 DA back-25 under H2O 15" rest ibt