Saturday, 11 August 2018, coach Angela
Warm Up (600)
50 swim w / fins + 50 pull w / paddles + 50 kick w / fins
Set 1 (800)
12 x 25 @ 45 CH drill
1 – 3 FLY
4 – 6 BK
7 – 9 BR
10 – 12 FR
Set 2 (1,500)
16 x 50 @ 1:30 3 ez + 1 fast
(1 min rest)
8 x 50 @ 1:20 2 ez + 2 fast
(1 min rest)
4 x 50 @ 1:10 1 ez + 3 fast
(1 min rest)
2 x 50 @ 60 max
Set 3 (600)
3 x 200 pull @ 20 sec rest
1 crossed legs
2 legs relaxed
3 w / buoy
Warm Down (200)
200 CH mix ez
Total: 3,200