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Thursday, 21 June, 2018, coach Matty
Warm Up (300)
300 3rd 25 non-free
Set 2 (600)
24 x 25
6 – @ 30″ BO + 3 cycles!!
6 – @ 35″ double pull out (breaststroke)
6 – @30″ Finish!!
6 – @ 25″ GO!!
Set 3 (1,500)
6 rounds:
2 x 100:
1) @ 1:40 Drop SC on 2nd 50
2) @ 1:30
2 x 25 AO @ 40″
extra 1min break after the 25s
Set 4 (900)
300 kick: 50/150 change stroke
6 x 100 Pull @ 15″ rest
Odd: Freestyle SC
Even: 50 Fr/50 Non-Free
120 – 140 HR
Set 5 (750)
2-3 rounds:
3 x 50 Drill @ 1:05
1 x 100 Swim @ 1:40
Total: 4,000