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Saturday, 14 July 2018, coach Angela
Warm Up (800)
200 CH swim
2 x 100 FR pull w / buoy @ 2:15
4 x 50 CH kick w / KB @ 1:15
8 x 25 FR swim @ 45
Set 1 (900)
2 rounds (R1 – FLY; R2 – BK):
6 x 25 @ 45 streamline kick w / fins
6 x 25 @ 45 3 / 3 / 3 drill
6 x 50 @ 1:15 build to max
+ 300 kick w / fins & KB
Set 2 (900)
2 rounds (R1 – BR; R2 – FR):
6 x 25 @ 45 – 60 streamline kick w / fins
6 x 25 @ 45 – 60 2 kick + 1 pull | 3 / 3 / 3 drill
6 x 50 @ 1:15 – 1:30 build to max
+ 300 pull w / paddles & buoy
Set 3 (900)
2 x (4 x 100) @ 2 Descending 1 – 4
R1 IM
R2 CH
+ 50 ez DA BK [after each round]
Warm Down (300)
300 CH mix w / fins
Total: 3,800