Tuesday, 7 August, 2018, coach Matty
OPTION 1
5 rounds (Desc. 1->5):
6 x 50 pull @ 1:00
1) Min SC
2) 5 cycle
3) 3 breaths per 25
2 rounds:
25 streamline kick
25 catch up
50 NS stroke count
400 free swim
Total: 4,500
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OPTION 2
Set 1 (300)
300 swim choice, 3rd 25 IMO (Non Free)
Set 2 (500)
4 x 50 Fly @ 1:10 Fins (K/S)
12 x 25 Fly @ 35″/40″ (No Fins)
1 arm
1 arm
5 perfect strokes
Set 3 (900)
8 x 25 Flutter kick on side @ 35″/40″/+ (Fins)
6 x 50 @ 1:05 / 1:10/+
25 triple roll
25 swim SC
8 x 50 @ 1:00/+ (NS effort)
25 choice
25 Backstroke
Set 4 (700)
200 whip kick
12 x 25 @ 35 / 40 /+
1) 2K 1P
2) Br
3) Breast G3
4 x 50 @ 1:00 / 1:10 / +
BK / BR
FAST turn (5m in + 10m out)
Set 5 (1,000)
12 x 50 @ 55″/1:00 /+
Desc. 1->3 freestyle
8 x 50 @ 10″ rest
25 IMO Fast
25 choice relaxed
Total: 3,400