Tuesday, 4 December, 2018, coach Matty
Warm Up (1,500)
4 x 100 50 free/50 non-free @ 1:40
300 pull 3 – 5 – 7 @ 3:00
4 x 150 100 DPS / 50 Golf @ 2:30
Golf = SC + time (the lower the score the better)
200 Flutter kick
Set 2 (2,000)
20 x 100:
4 Free @ 1:30
1 IM @ 1:40
3 Free @ 1:30
2 IM @ 1:40
2 Free @ 1:30
3 IM @ 1:40
1 Free @ 1:30
4 IM @ 1:40
Set 3 (900)
36 x 25 @ 30″
2 – 15m ↓H2O
3 – Build to race turn
4 Fast
Total: 4,400