Saturday, 21 July 2018, coach Angela
Warm Up (300)
300 as 4 x 75 [25 swim + 25 streamline kick + 25 drill]
Set 1 (400)
8 x 50 IM order @ 1:45 – 2
15 underwater + 35 swim
Set 2 (400)
16 x width fish kicks w / fins @ 30 (+30 sec after each 4)
1 – 4 front kick
5 – 8 back kick
9 – 12 full kick
13 – 16 tempo
+ 200 (50 DA BK + 50 BR)
Set 3 (800)
3 rounds:
6 x 25 @ 45 fish kicks w / fins
2 x 50 @ 1:30 break out + swim
R1 FLY + 30 sec rest after round
R2 BK + 1 min rest after round
R3 FR
+ 50 ez DA BK [after round 1 & 2]
Set 4 (400)
4 x 75 @ 2′
1) 25 FLY + 25 BK + 25 BR
2) 25 BK + 25 BR + 25 FR
3) 25 BR + 25 FR + 25 FLY
4) 25 FR + 25 FLY + 25 BK
+ 100 IM DPS
Warm Down (300)
300 CH mix
Total: 2, 600