Thursday, 5 October, 2017, coach Matt
Set #1 (750):
30 x 25 @ 40″ Dolphin kick, 1 arm fly, as 6 rounds of 5 x 25:
1) scull
2) 3 scull -> pull
3) 4 kick 1 pull
4) 3 strokes -> 1 arm
5) 3 strokes -> 1 arm
Set #2 (800):
16 x 50 @ 1′
hold Stroke Count (SC)
Desc. 1-> 4
See if you can drop SC after 4
Set #3a (2,100):
300 @ 4’45”
3 x 100 @ 1’30” SC on 4th 25
300 @ 4’30”
3 x 100 @ 1’25” SC on 4th 25
300 @ 4’15”
3 x 100 @ 1’20” SC on 4th 25
300 @ 4’00”
Set #3b (1,500):
200 Ch IM
12 x 50 IMO kick @ 1’15”
200 Pull (3rd 50 non-free)
8 x 25 Drill @ 35″
200 kick choice
4 x 25 minimum breathing
Cool Down:
choice
Total: 4,400