Thursday, 18 May, 2017
WU (800):
4 x 200:
1) Swim Freestyle
2) 50 K / 100 Drill / 50 K choice
3) 25 Drill / 25 Swim 2 strokes
4) Pull
Set 1 (400):
16 x 25 with Fins @ 40″/45″/50″ (Lots of rest!):
4 rounds (IMO by Round OR alternate Free and Choice by Round)
1) Drill
2) Drill
3) Build
4) Fast
Set 2 (2,400):
6 rounds of (alternate Free, IMO or Stroke by Round):
3 x 25 Drill or loose @ 40″/45″
2 x 50 (1 Moderate /1 Strong) @ 50″/1’/1′:10″
1 x 75 HARD on your own rest
1 x 150 Loose on your own rest
Set 3 (1,000):
4 x 250 Pull down
Total: 4,600