Sunday, 11 June, 2017, coach August
WU (300):
300 choice
Technical drill set (800)
5 x [25 Kick no board + 50 Drill + 25 swim] your first stroke
3 x [25 kick no board + 50 Drill + 25 swim] choice of stroke
Kick set (300)
12 x 25 @ 45″ with fins
1 x 25 fly kick under water as far as possible
1 x 25 fly kick on back
Turns (300)
12 x 25 from the middle of the pool (work on turns)
Main Set (1,800):
6 x 100 @ 1’30” / 1’35” / … medium intensity, technical, the interval should give 5-10s rest
12 x 50 @ 50″ / 55″ / … stronger than 100s, the interval should give 10-15s rest
24 x 25 @ 45″ STRONG and consistent
WD: 200 choice
Total: 3,700