Sunday, 21 May, 2017
WU (1,200) on 5″-10″ rest:
2 rounds:
300:
75 Free + 25
50 Free + 50 non-Free
25 Free + 75 non-Free)
4 x 50 Drill/Swim
4 x 25 Kick (no Fins) FAST
Set 1 (1,500) focus on body position, core:
2 rounds (#1 Free, #2 Back)
9 x 50 Drill:
3 x 360 / swim
3 x pendulum / swim
3 x doggy paddle / swim
3 x 100 swim with Fins focus on body position, core engagement
Set 2 (700):
4 rounds:
75 easy, focus on form
100 FAST
pick a pace time that allows for less than 5s rest after 100 FAST. Both 75 and 100 are swum on the same pace time
Set 3 (300):
6 x 50 Pull down
Set 4 (550):
2rounds:
125 easy, focus on form
150 FAST
pick a pace time that allows for less than 5s rest after 150 FAST, both 125 and 150 are swum on the same pace time
Total: 4,250