Thursday, 15 February, 2018, coach Matty
Warm up (1,200):
300 swim
8 x 25 Back @ 40″/45″
2 high scull
2 mid scull
2 low scull
2 swim
3 x 100 as 50 Free/50 Back
8 x 50 Kick Desc. 1 – 4
Set #2 (900):
3 rounds
6 x 50:
1. Drill @ 1’05”
2. Swim @ 1′
3. Drill @ 1’05”
4. Swim @ 55″
5. Swim @ 50″
6. Swim @ 1′
Set #3 (1,500):
15 x 100 @ 1’30″/1’40″/+ (10-15 rest at a solid effort, 400 RP +/-3sec)
Cool Down (200):
200 easy
Total: 3,800