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Thursday, 1 February, 2018, coach Matty
Warm Up (900):
3 x 300 @ 5′ / +
100 swim – 100 pull – 100 swim
Desc. Pull 1-3
Set 2 (1,000) Fins:
20 x 50 @ 1′ /+
1) Free with dolphin kick (timing + rhythm)
2) Kick Negative Split
3) 6 kick switch
4) Free with flutter kick, fast
Set 3 (1,200):
4 rounds:
150 free @ 2’30” technical
75 non-free @ 1’20 pretty
50 free @ 1’15” Fast
25 non-free @ 45″ Fast
Set 4 (1,000):
5 x 200 Pull alt 3’15” / 2’50”
3’20” / 2’55”
3’25” / 3’00”
+ / +
Total: 4,100