Tuesday, 14 November, 2017, coach Matt
Warm up (1,200):
100 Free
4 x 50 with Fins soldier kick; roll kick on front
100 Free
6 x 50 as 25 drill / 25 swim
Odd: 6 kick switch
Even: catch-up
100 Free
6 x 50 Free 3-5-7-3 breathing, i.e., breath on 3rd, 8th, 15th, 18th strokes
100 Free
Set #2 (1,300):
400 swim @ 6’00” / 6’30”
300 pull @ 6’00” / 6’30”
200 swim @ 3’00” / 3’15”
150 pull @ 3’00” / 3’15”
100 swim @ 1’30 / 1’35”
75 pull @ 1’30” / 1’35”
75 pull easy
Set #3 (1,500):
3 rounds:
8 x 50:
2 relaxed
2 cruise
2 med
2 fast
100 Negative split
Cool Down:
200 easy
Total: 4,2000