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Sunday, 03 June, 2018, coach Angela
Warm Up (200)
200 CH
Set 1 (1,400)
3 x (3 x 200) @ 60 between rounds
Round 1:
1 FR pull
2 FLY 3/3/1
3 FR pull
Round 2:
1 FR kick
2 BK 3/3/3
3 FR kick
Round 3:
1 FR pull
2 BR 1 pull/2 kick
3 FR pull
* [Pull @3:15 / Kick @4 / Swim @3:30
200 FR glide
Set 2 (700)
600 kick with fins
25 AO + 50 ez + 25 fly
100 AO kick no fins
Set 3 (1,000)
20 x 50 @ 1:30/1:45
1 Fly to FR
2 BK to FR
3 BR to FR
4 FR to FR
Warm Down (200)
100 – 200 ez
Total: 3,500