Saturday, 28 July 2018, coach Angela
Warm Up (600)
100 FR
100 IM
200 CH kick
200 FR swim w / fins
Set 1 (800)
2 x ( 4 x 100) FR @ 1:45 – 2 (+ 1 min rest between)
1) 8 stroke breathing
2) 6 stroke breathing
3) 4 stroke breathing
4) 2 stroke breathing
Set 2 (2,000)
18 x 100 FR @ 1:45 – 2
on ODD:
1st focus on flipping in back & rotating after push off
2nd focus on power into, through and off walls
3rd tiger tumbles from flags
on EVEN:
25 drill (5 stroke flip turn) + 25 swim
Set 3 (800)
2 x (8 x 50) FR fast @ 60 (+2 min rest between)
R1 breathe every 4 – 5
R2 breathe every 2 – 3
Warm Down (200)
200 CH mix ez (DA BK, BK, BR)
Total: 4,400