Thursday, 21 September, 2017, coach Matt
Back stroke work
Set #1 (1,800):
200 swim choice
8 x 50 alternate Free and Back, underwater recovery
200 kick
8 x 50 alternate Back and Free, 6 kick switch
200 pull
8 x 50 alternate Back and Free, catch and roll
Set #2 (900):
18 x 50 @ 1′ / 1’10” / 1’15”
Descend 1 – 6 in groups of 3, e.g., 1 – 3 @ 42″, 4 – 6 @ 41″, 7 – 9 @ 40″…
Set #3 (250):
10 x 25 Alternate
Fast @ 25″
Easy @ 45″
Cool Down:
choice
Total: 3,000 +