Distanță: 2200m
Pentru acest antrenament ai nevoie de Pull Buoy
Warm Up – 400 metri
2 x 100m
Swim backstroke.▸ Increase effort level from 1 to 4 with every 25m. The last 25m should be your fastest!▸ Rest 20s after each interval
1 x 200m
Swim a reverse medley sequence with 50m each (front crawl, breaststroke, backstroke, butterfly).
Main Set – 1500 metri
1 x 200m
Swim a reverse medley sequence with 50m each (front crawl, breaststroke, backstroke, butterfly).
3 x 400m
Swim front crawl.▸ Increase effort level from 1 to 4 with every 100m. The last 100m should be your fastest!▸ Rest 60s after each interval
1 x 100m
Alternate 50m front crawl and 50m another stroke or drill of your choice.
Cool Down – 300 metri
3 x 100m
Swim back stroke with a pull buoy.▸ Rest 30s after each interval