Thursday, 15 November, 2018, coach Matty
Warm Up (1,800)
3 rounds:
150 middle 50 non-free
4 x 25 4-3-2-1 Breaths / 25 @ 35″
2 x 100 1) Swim 2) Pull @ 1:30 / 1:40
3 x 50 Kick Desc. 1–>3 @ 1:00 / 1:05 / 1:10
Set 2 Option 1 (2,000)
2 rounds:
300 free swim or pull @ 4:45 / 5:00
200 IM @ 3:30
300 free swim or pull @ 4:45 / 5:00
2 x 100 stroke negative split; Back @ 1:40; Breast @ 1:50; Free @ 1:35
Set 2 Option 2 (2,500)
5 rounds:
4 x 25 @ 25″
5 x 50 @ 50″ 25 free / 25 non-free
1 x 100 @ 2:00
1 x 50 A.O. @ 3:00
Total: 3,800+