Sunday, 4 June, 2017, sprints with coach August
WU (300):
300 choice with every 3rd 25 kick on a side
Technical Back stroke set (500)
4 rounds of technical backstroke:
25 kick arms by the sides
50 drill
50 swim
Technical set #2 (600)
12 turns from the middle of the pool (12 x 25)
300 K/D/S
Main Set: Sprints (2,200):
300 medium intensity, good technique
24 x 25 @ 30″
300 medium intensity, good technique
16 x 25 @ 45″ STRONG
300 medium intensity, good technique
12 x 25 at 200 Race Pace with 20″ – 30″ rest
WD: 200 choice
Total: 3,800