Tuesday, 23 May, 2017
WU (1,100) on 30″ rest:
300 Choice
6 x 150:
2 as BK/FR/BR/FR/Choice/FR
2 as 2 x (25 scull + 50 pull)
2 as Fins 25 Head Up + 100 Loose + 25 Fast
Set 1 Drill Progression (1,800):
3 rounds of 4 x 100 on 20″ rest:
1) 50 KHS (Kick hands side) + 50 K1HSL (Kick one hand stream line)
2) 50 6KS (6 kick switch) + 50 All Pull
3) 50 SA Opp (Single arm opposite side breath) + 50 Ftip (Fingertip drag)
4) 50 Moderate +50 Build
Set 2 (800):
4 x 200 Pull NS @ 3’30” /3’45” / 4’00”
Set 3 (300):
12 x 25 @ 1′ :
1 easy
1 MAX (low stroke count)
Total: 4,000
Abbreviations:
6KS – 6 kick switch
Clock – Clock drill. 12-10 switch
Ftip – Fingertip drag
K1HSL – Kick one hand stream line
KHS – Kick hands side
NS – negative split
SA Opp – Single arm opposite side breath