Thursday, 13 December, 2018, coach Matty
Warm Up (1,100)
3 x 200 @ 15″ rest:
1) Free 5 cycle breathing
2) 50 Free/50 non-Free
3) IM Dr / Sw
5 x 100 Kick @ 2:00
D 1-5
Set 2 (1,150)
4 x 150 swim @ 3:00:
Build turn speed + Power
10 x 25 @ 35″:
O: Double pullouts
E: Min SC Butterfly
6 x 50 Pull @ 1:00
Fly/Bk
Bk/Br
Br/Fr
Set 3 (400)
8 x 50 Kick with fins, no board (on back) @ 1:00
Set 4 (1,200)
2 rounds:
3 x 100 50 Bk/50Br Drill
3 x 100 IM swim
Total: 4,000