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Tuesday, 17 July, 2018, coach Matty
Warm Up (1,000)
400 + 300 + 200 + 100
1 must be:
Swim
Kick
Pull (rolling hips)
Drill (6 kick switch, catch-up)
Set 2 (1,600)
Pick 2 out of 3:
1) BACK (800)
16 x 25 @ 35″ / 40″
1) R side kick
2) L side kick
3) 6 kick switch
4) triple roll
8 x 50 swim @ 1:00 streamline, min SC
2) BREAST (900)
10 x 25 @ 40″ 2K1P (body position)
6 x 75 @ 1:30 / +
25 with flatter
25 with dolphin
25 swim (quick breath, high hips)
4 x 50 10″ rest
Desc. SC 1 – 4
3) FLY (800)
100 “Body Dolphin”
12 x 25 @ 35″/40″
1) R arm
2) L arm
3) 4 – 4 – 2
Kick in Kick out
8 x 50 @ 1:00
25 Fly
25 4 perfect strokes
Set 3 (1,400)
4 rounds:
3 x 50 Kick @ 1:10 / + (Add up times for the three 50s)
200 swim (go the Added up times for the 50s above or faster) @ 3:15
if you kick with fins, you will swim with fins
Cool down
Total: 4,000