Friday, 20 July 2018, coach Angela
Warm Up (600)
600 continuous
100 CH swim
200 FR & BK w/ fins
100 IM
100 CH drill
100 FR glide
Set 1 (400)
400 CH kick w / KB
25 build + 50 ez
Set 2 (500)
10 x 50 CH @ 1:15 / :30
25 drill + 25 swim
FLY 3 / 3 / 1
BK 6 beat
BR 2 kick + 1 pull
FR fists
Set 3 (700)
3 x (4 x 50) @ 1:15 / :30
Descending stroke count 1 – 4
R1 BK
R2 FLY or BR
R3 FR
+ 50 ez DA BK [after round 1 & 2]
Set 4 (200)
8 x 25 @ 45
Descending stroke speed 1 – 4
[21, 23, 25, 27 pulse]
Warm Down (600)
600 [25 BK + 25 BR + 25 FR + 25 DA BK or FLY]
Total: 3,000