Saturday, 7 October, 2017, coach Matt
Set #1 (1,500):
30 x 50:
1 – 10 – Freestyle, focus on push offs, body position and body roll @ 1′
11 – 20 – Backstroke, focus on push offs, body position and body roll, @ 1’10”
21 – 30 – choice, focus on fast turn
Set #2 (250):
10 x 25 @ 35″ with fins:
Underwater kick
swim
Set #3 (500):
10 x 25 @ 35″
Hold SC and time
3 x 50 @ 1’00”
Hold the same SC and time as above on each 25 of the 50
100
Hold the same SC and time as above on each 25 of the 100
Set #4:
Dive 25s
Cool Down:
choice
Total: 2,500