Thursday, 16 November, 2017, coach Matt
Warm up (1,200):
300 swim
6 x 25 @ 40″ Stroke Count (SC) + time (T)
300 Pull
4 x 25 @ 35″ SC + (T – 1)
300 IM (50 drill / 25 swim)
2 x 25 @ 30″ SC + (T-2)
Set #2 Option #1 (3,000):
10 x 300
alternate Pull @ 5’00”
Swim @ 4’45” hold 2nd half
Set #2 Option #2 (3,200):
4 rounds: R1: Free; R2: Back; R3: Breast; R4: Choice
3 x 25 scull @ 10″ rest
3 x 75 swim DPS @ 10″ rest
4 x 50 Drill @ 10″ rest
3 x 100 swim @ 10″ rest
Cool Down:
200 easy
Total: 4,400