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Saturday, 30 June 2018, coach Angela
Warm Up (600)
600 CH (100 kick + 100 swim)
Set 1 (600)
3 x (6 x 25) @60 (+1 minute between rounds)
R1 5 sec vertical kick + 12.5 kick + 12.5 swim
R2 10 sec vertical kick + 12.5 kick + 12.5 swim
R3 15 sec vertical kick + 12.5 kick + 12.5 swim
+ 200 CH
+ 50 whip kick on back
Set 2 (600)
3 x (6 x 25) @45 w / fins (+1 minute between rounds)
R1 10 sec vertical kick + 12.5 kick + 12.5 swim
R2 15 sec vertical kick + 12.5 kick + 12.5 swim
R3 20 sec vertical kick + 12.5 kick + 12.5 swim
+ 200 CH w / fins
+ 50 whip kick on back
Set 3 (400)
400 super walls
(100 FR or FLY + 100 BK + 100 BR + 100 FR)
Set 4 (600)
2 x (5 x 50) w / dives @1:30 – 1:45
R1 25 fast + 25 ez
R2 25 fast + 25 ez w / fins
Warm Down (200)
200 CH ez
Total: 3,000