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Tuesday, 13 March, 2018, coach Matty
Warm Up (1,200):
4 rounds, odd rounds choice; even rounds non free; 30″ rest ibt rounds:
6 x 50:
1. Drill @ 1:05
2. Swim (stroke count) @ 1:00
3. Kick @ 1:10
4-6. Swim descend time @ 1:00 (if you know your times these should be personal best plus 8sec, 6 sec, 4sec)
Set 2 (400):
16 x 25 @ 30
1. 12.5 fast kick /12.5 relaxed swim
2. Min stroke count
3. Build to race finish
4. Golf (stroke count + time (fast))
Set 3 (1,200):
4 rounds of the following:
2 x 25 all out @ 45
50 relaxed @ 1:00
3 x 25 at 200 race pace or all out plus 1-2 sec @ 30″
75 all out @ 2:00
50 relaxed @ 1:00
Set 4 (600):
3 x 200 @ 15″ rest or however long it takes to change gear
1. kick
2. pull
3. swim
Total: 3,400