doppel training

[vieliebe]

SWIM

WU: 10 x 50 descending
       (50m drill, 50m swim) x 2
       300 pulls

Main: 400, 20 RI
         4 x 100, 15 RI
         300, 15 RI
         3 x 100, 10 RI
         200, 10 RI
         1 x 100 5 RI (because i ran out of time) - supposed to be 2 x 100, followed by another 100, 5 RI

CD: 50 back (because i ran out of time)

T: 2.75k

RI = resting interval (secs)

RUN

WU: roughly 2k?

Main: 7 x 600m intervals, 1 min rest between each set
Aim: Pacing
Timing range: 3:12 - 3:20 (8 secs diff)

CD: roughly 1 k?

T: 7.2 k +