Thursday, 11 October, 2018, coach Matty
[10 x 400]
Warm Up (400)
400 freestyle 15 strokes
Set 2 (400)
8 x 50
odd @ 1:00
even @ 50″
Set 3 (400)
400 IM as 50 drill / 50 swim
Set 4 (400)
4 x 100 @ 1:40 / 1:50 / +
Desc. 1-> 4
Set 5 (400)
2 x 200 @ 15″ rest Non-free
Set 6 (400)
400 kick
Set 7 (400)
4 rounds:
75 5 cycle free @ 1:20
25 Min breathing Free @ 40″
Set 8 (400)
16 x 25 @ 30″
1) kick
2) Build
3) DPS
4) SPRINT
Set 9 (400)
400 as 50 free / 50 non-free
Set 10 (400)
2 x 200 @ 3:00 / +
1 Pull
1 swim
Total: 4,000