Thursday, 6 July, 2017, coach Ken
WU (900):
100 Free
200 with fins as [25 No board Kick + 25 Drill]
300 Pull
200 Kick (50 mod + 50 Strong)
100 choice
Set 1 (600):
12 x 50 Free Desc 1 ->3 @ 50″ / 1′ / 1’10”
Set 2 (1,200):
3 rounds (Round #1 – Free, #2 – Choice, #3 – Free)
12 x 25 FAST @ 30″/ 35″ /40″ 45″
100 loose
Set 3 (600):
3 x 200 Moderate as [50 Kick / 50Drill / 100 Swim] or Choice (no Free)
Total: 3,300