Saturday, 17 June, 2017, coach Ken
WU (600)
4 x (100 Free + 50 non-free)
Kick no board set (400):
4 x 100 as 25 kick on back + 25 kick on right side + 25 kick on left side + 25 6 kick switch
2 with arms by the sides, 2 with one arm in front
Set #1 (400):
16 x 25 @ 40″/45″
3 drill + 1 swim
2 drill + 2 Swim Desc 1- 2
2 drill + 2 Swim Desc 1- 2
1drill + 3 Swim Desc 1- 3
Main Set (2,000):
400 moderate with 60″ rest after
2 x 200 Desc 1- 2 with 30″ rest between the two and 60″ rest after the 2nd one
4 x 100 Desc 1- 4 to set the pace for the last 400. 30″ rest between 100s and 60″ rest after the last one
2 x 200 easy with 30″ rest between the two and 60″ rest after the 2nd one
400 STRONG, keep the pace, even or negative split
WD (400):
8 x 50: 2 swim / 4 kick / 2 swim
Total: 3,800