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Thursday, 15 March, 2018, coach Matty
Warm Up (900):
3 x 300 Pull breathing every 3-3-3-5-3-7 strokes by 50
1) @ 5:00
2) @ 4:45
3) 4:30
Set 2 (700):
2 x of the following
100 ez build by 25 @ 1:40
2 x (25 underwater recovery freestyle @ 40 + 25 catch up freestyle @ 40)
6 x 25 @ 30 descend time 1-3, 4-6; 3 and 6 should be near 200 RP from Tue (13 Mar)
Set 3 (1,500) with Fins:
4 x 50 holding 200 RP @ 55
1 x 100 kick fast @ 2:00
6 x 50 holding 200 RP @ 55
2 x 100 kick fast @ 2:00
8 x 50 holding 200 RP @ 55
3 x 100 kick fast @ 2:00
Set 4 (800):
12 x 25 non free some of them fast
500 relaxed/cool down
Total: 3,900