Print doesn’t work from MS Edge, use a different browser to print
Thursday, 25 January, 2018, coach Matty
Warm Up (1,800):
300 swim, 3rd 25 Kick on Back
6 x 25 Drill alt. Free and Non-Free
300 swim, 3rd 25 whip kick
6 x 25 Kick alt. Free and Non-Free
300 swim, 3rd 25 Min Stroke Count
6 x 25 Pull alt. Free and Non-Free
300 swim, 3rd 25 build to race turn
6 x 25: 15m All Out alt Free and Non-Free
Set 2 (1,350):
3 rounds:
3 x 50 PB Low @ 1′
75 @ 1’20” swim
6 x 25 at 100 RP @ 40″
75 @ 1’40 swim
Set 3 (500):
4-5 x 100 kick @ 2′ / 2’10 / 2’20”
Cool Down (200)
200 choice
Total: 3,500