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Tuesday, 19 June, 2018, coach Matty
Warm Up (800)
4 x 50 hold SC @ 55″
3 x 100 kick @ 2:00 / 2:10
4 x 25 swim build kick rate @ 30″
200 pull @ 3:30 +
Set 2 (2,000)
4 x 100 @ 1:30 / 1:35
3 x 200 @ 3:00 / 3:10
2 x 300 @ 4:30 / 4:45
1 x 400 @ 6:00 / 6:20
Set 3 (900)
3 rounds:
100 BK drill / swim
6 x 25 alt. BR / dolphin kick on back
1 x 50 1-arm fly
Set 4 (900)
3 rounds:
200 pull 3/5 @ 15″ rest
4 x 25 no pull buoy @ 35 – 30 – 35 – 25
Total: 4,600