Saturday, 16 April, 2016
WU:
200 swim choice
100 kick
200 pull
100 kick
200 swim
Kick set:
3 x with descending interval by round, e.g., Rd 1 @ 1:15; Rd 2 @ 1:05; Rd 3 @ 55″
3 x 50 kick, Des 1-3
1 x 50 easy swim
Free drill set:
4 x 25 underwater recovery drill @ 40″
4 x 25 One arm drill @ 40″
4 x 25 Finger drag drill @ 40″
MS:
4 x 50 Des. 1- 4 @ 50″/1’/1:10
30s rest
4 x 100 Des. 1-4 @ 1:30/ 1:40 /1:50
30s rest
4 x 150 Des. 1-4 @ 2:10/2:20/2:30
3 x
3 x 25 drill or smooth swim @ 40″
1 x 25 fast (~ 100 RP) @ 30″
WD:
200 choice
Total: 3,400