Tuesday, 20 November, 2018, coach Matty
Warm Up (800)
800 SKPD
Set 2 (1,200)
3 rounds:
100 pull 5 cycle @ 1:35
3 x 50 25 free / 25 non free Min SC @ 1:00
100 kick @ 2:00
2 x 25 @ 25″
Set 3 (1,600)
8 rounds:
100 swim (R1&2 @ 1:40; R3&4 @ 1:35; R5&6 @ 1:30; R7&8 @ 1:25)
100 at 400 Race Pace (RP) @ 1:40
Set 4 (400)
2 – 400 choice
Total: 4,000