Aerobic
3400 m
May 23, 2015
Description
Warm up 8-825 800 m
400 free (build through the 400 m)
200 IM drill (fins optional)
200 pull choice
Mini set / drills 825-835 400 m
2 x (100 drill choice, 100 kick choice)
Fins optional - swim continuously
Main set 835-920 2000 m
2 x
(100 IM @ 80%, 20-30 s rest
100 free @ 80 %, 10-15 s
200 worst stroke swim relaxed
200 IM @ 80%, 20-30 s rest
200 free @ 80% 10-15 s rest
200 best stroke swim relaxed)
Warm down 915-925 200 m
200 m choice