Friday, 10 August 2018, coach Angela
Warm Up (600)
200 FR glide
200 CH kick
200 IM
Set 1 (1,000)
9 x 100 CH kick @ 2:15
23 / 25 / 27
+ 100 ez
Set 2 (600)
3 x 200 FR @ 20 – 30 sec rest
1 drill
2 DPS
3 25 build to max + 25 ez
Set 3 (1,000)
9 x 100 CH kick w / fins @ 1:45
23 / 25 / 27
+ 100 ez
Set 4 (300)
12 x 25 IM order @ 45
1 build to max
2 max
3 ez (drill)
Warm Down (400)
400 CH ez
Total: 3,900