Friday, 27 July 2018, coach Angela
Warm Up (400)
400 CH mix
Set 1 (1,000)
600 w / fins
[25 FLY kick on back + 25 CH ez + 25 CH kick max + 25 CH ez]
400 CH pull w / paddles [descending stroke count each 100]
Set 2 (1,000)
12 x 50 CH @ 1:15 – 1:30 [25 build to fast + 25 ez]
400 IM drill [by 100]
Set 3 (1,000)
6 x 100 CH @ 1:45 – 2 [50 max + 25 DPS + 25 ez]
400 CH kick w / fins [increase speed each 100 (60 – 90%)]
Warm Down (400)
400 CH mix ez
Total: 3,800