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Sunday 13 May, 2018, coach Angela
Warm up (600)
3 x (4 x 50) @1’30” (@60 rest between)
25 streamline kick / 25 swim
25 swim / 25 streamline kick
25 fist / 25 glide
50 max kickout & build into turns *Focus on momentum gained from push-offs*
R1 1st stroke
R2 2nd stroke
R3 3rd stroke
Set 1 (500)
3 x (6 x 25) FR max *Volume control* (@60 rest between)
R1 breathe every 7 / 8 @50
R2 breathe every 5 / 6 @40
R3 breathe every 3 / 4 @30
50ez
Set 2 (1,600)
8 x 200 FR *Focus on FR technique. Efficiency and feel of water* @30 rest
1 kick w/fins
2 fists
3 pull *DPS
4 pull w/paddles
5 swim w/fins
6 glide
7 glide w/fins
8 drill
Warm down (400)
400 mix
Total: 3,100