Tuesday, 27 November, 2018, coach Matty
Warm Up (1,000)
200 choice swim
2 rounds:
8 x 25 alt. Drill / swim @ 30
4 x 50 pull #2 and #4 Min SC @ 1:00 / 1:10
Set 2 (900)
9 x 100:
1 @ 1:35/+
1 @ 1:40 /+
2 @ 1:30 /+
1 @ 1:40 / +
1 @ 1:25 / +
2 @ 1:40 /+
1 @ 1:20 / +
Set 3 (1,500-2,000)
5 rounds:
4 x 50 @ 1:00 / 1:10 / +
Strong effort (200 RP), 3rd 50 kick fast
100 – 200 DPS or drill
Set 4: Make 4K
Total: 4,000