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Thursday, 12 July, 2018, coach Matty
Warm Up (1,000)
20 x 50 @ 1:10
1) swim
2) Min SC
3) Kick no board
4) Pull
5) Min SC +1; Strong effort
Set 2 Kick with Fins (800)
2 rounds
150:
50 front arms at sides
50 Back arms at sides
50 r. side / l. side
4 x 25
1) @ 40″
2) @ 35″
3) @ 30″
4) @30″
3 x 50 @ 1:10 FAST
Set 3 (1,200 – 1,350)
Option 1: 4 x 300:
1) 200 Pull + 100 Swim
2) 100 Pull + 200 Swim
3) 100 Swim + 100 Pull + 100 Swim
4) 300 Swim
OR
Option 2: 6 rounds:
50 @ 1:00 / 1:00 / …
75 @ 1:20 / 1:25 / …
100 @ 1:40 / 1:50 / …
Hold pace across all distances (400 ~ RP)
Set 4 (500)
5 x 100:
1) @ 1:45
2) @ 1:25
3) @ 1:45
4) @ 1: 35
5) @ 1:45
Set 5 (200 – 350)
200 – 350 cool down
Total: 4,000