Thursday, 25 May, 2017 (Freestyle general)
WU (600) on 20″ rest:
4 x 150:
#1 Freestyle
#2 3 x (25 K + 25 Scull)
#3 3 x (25 K + 25 Drill)
#4 Swim 2 strokes
Set 1 (600):
12 x 50:
3 moderate @ 1’00” / 1’05” / 1’10” / 1’15”
1 STRONG @ 45″ / 50″ / 55″ / 1’00”
2 moderate @ 1’00” / 1’05” / 1’10” / 1’15”
2 STRONG @ 45″ / 50″ / 55″ / 1’00”
1 moderate @ 1’00” / 1’05” / 1’10” / 1’15”
3 STRONG @ 45″ / 50″ / 55″ / 1’00”
Set 2 (1,500):
15 x 100 Steady Medium, pick an interval that gives ~ 15s rest, e.g., @ 1’35” /1’40” / 1’45”
Set 3 (400):
16 x 25 K: 2 easy / 2 FAST @ 40″ / 45″
Set 4 (900):
900 Pull (100 Free + 50 non-free)
Total: 4,000