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Thursday 17 May, 2018, coach Matty
Warm up (400)
400 mix choice
Set 2 (600)
6 x 100 as 50 choice + 50 non-free:
3 @ 1’40”
2 @ 1’35”
1 @ 1’30”
Set 3 (400)
8 x 50 @ 1’10” Kick
1) NS
2) on Back
Set 4 (200)
8 x 25 @ 30″
1) Pull no PB high stroke rate
2) swim min SC
Set 5 (900)
2 rounds:
6 x 25 @ 35″
4 – 1K per stroke [Rt hand enters with rt foot down; same for left side]
2 – swim
6 x 50 @ 1′
Desc. 1-4, 5-6 at 200 RP; 8-9 RPE
Set 6 (1,000)
10 x 100 @ 1’35” / 1’40” / 1’45”
1) Pull
2) Swim
Total: 3,500