Thursday, 7 February, 2019, coach Matty
Set 1 (1,000)
4 x 250 (100swim-50kick-100swim) Descend 50 kick 1-4 @ 4:10/4:20/+
Set 2 (600)
12 x 50 @ 1:00
Alt.:
1) 25drill/25swim
2) 50 swim negative split
Switch between at least two strokes
Set 3 (2,800)
14 x 200:
1) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00
2) 200 swim @ 3:00
3) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00
4) 200 swim @ 3:00
5) 200 swim @ 2:50
6) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00
7) 200 swim @ 3:00
8) 200 swim @ 2:50
9) 200 swim @ 2:45
10) 200 pull 3-5-3-7 breathing pattern by 50 @3:00
11) 200 swim @ 3:00
12) 200 swim @2:50
13) 200 swim @2:45
14) 200 swim @2:40
Swim may be replaced by fin kick
Total: 4,400