Saturday, 10 June, 2017, coach Ken
WU (1,000):
8 x 125 with 30s rest:
2: 100 Free swim + 25 no board kick
2: 100 IM + 25 scull
2: 100 drill + 25 build Free
2: 25 build + 75 loose + 25 FAST
Technical/Sprint set (600)
24 x 25 @ 35″ / 40″ / 45″ as 3 rounds of 8 x 25 (Round #1 – Free; Round#2 non-Free; Round #3 Choice):
4 Drill
4 Swim: 1 Build, 1 FAST, 1 Loose, 1 FAST
Main Set#1 (1,500):
5 x 300 with 30s rest
#1: 100 Free + 100 non-free + 100 Free
#2: 100 non-Free + 100 Free + 100 non-Free
#3 Pull
#4 Choice
#5 Free
Main Set#2 (900):
12 x 75 with 10-15s rest Descending 1->3
1-3: Free
4-6: choice
7-9: Free
10-12: choice
Total: 4,000