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Saturday, 02 June, 2018, coach Angela
Warm Up (600)
200 free
100 IM drill
4 x 50 build into turns @ 20 rest
4 x 25 @ 15 rest 1-4 desc
Set 1 (1,800)
3 x (2 x 300) @ 60 between rounds
R1 kick (1 without / 2 with fins) @ 30 rest
R2 pull (1 without / 2 with paddles) @ 30 rest
R2 swim (1 without / 2 with fins & paddles) @ 30 rest
Set 2 (900)
6 x 150 @ 2:30
10 sec kick on wall + 25 AO + 75 DPS + 25 fast + 25 ez
Set 3 (500)
2 x (3 x 75) @ 1:30
R1 23 pulse, 2nd stroke
R2 27 pulse, 1st stroke
50 DA BK ez
Warm Down (200)
4 x 25 IM ez
100 CH ez
Total: 4,000