Tuesday, 30 October, 2018, coach Matty
Warm Up (2,000)
4 rounds:
200 swim, 50 free / 50 back @ 3:10 / +
100 kick, 50 dolphin / 50 flutter @ 2:00 / +
4 x 50
1) Breaststroke with dolphin kick / Free @ 1:00
2) Breaststroke with Whip kick / Free @ 1:00
Set 2 (800)
8 x 100 @ 10″ rest, 4th 25 Backstroke
alternate swim and pull
Set 3 (1,200)
2 rounds (R1 STK = Back; R2 STK = Breast):
8 x 50 @ 55″
#4 + #8 = STK
200 swim @ 3:00 /+
150 choice / 50 STK
Total: 4,000