Friday, 03 August 2018, coach Angela
Warm Up (600)
100 CH kick
200 CH swim
200 FR kick w / fins
100 FR swim w / fins
Set 1 (1,200)
3 rounds of (4 x 100) @ 2 – 2:15 (+ 1 min rest between)
each 100 = 2 x (25 streamline kick + 25 swim)
R1 IM order
R2 FR
R3 CH
Set 2 (1,000)
20 x 50 @ 1:15 – 1:30 (CH stroke, same throughout)
5 kick w / fins
5 build to sprint
5 drill
5 max speed w / fins
Warm Down (600)
100 DA BK
200 50 BR + 50 BK
200 CH kick
100 FR glide
Total: 3,400