Saturday, 23 September, 2017, coach Ken
WU (1,000):
5 x 200 with 30″ rest
Odds: 100 Swim + 100 Kick
Evens: 100 Drill + 100 Swim
Set #1 (450):
18 x 25 kick (flutter and fly) @ 45″
6 (3 flutter + 3 fly) kick on back
6 (3 flutter + 3 fly) kick with a board
6 (3 flutter + 3 fly) kick without board, 1 under water, one over
Set #2 (600):
6 x 100 drill as 2 rounds of:
1) 50 (one arm, breathing on the opposite side, the other arm is by the side) + 50 (one arm, same side breathing, the other arm is in front, rotating and reaching far on entry)
2) 50 (clock drill) + 50 (shark fin drill)
3) 50 (finger tip drill) + 50 build swim
Set #3 (900):
18 x 50 free swim:
3 @ 60″
3 @ 55″
3 @ 60″
3 @ 50″
3 @ 60″
3 @ 45″
Cool Down (250):
250 choice
Total: 3,200