Thursday, 27 September, 2018, coach Matty
Warm Up (1,000)
1,000 kick and drills
Set 2 (700)
7 x 100 @ 1:30/1:35 Desc. 1–> 3, Hold 4-7
Set 3 Option A (2,000)
400 Even split (1:20) swim @ 5:40
600 Even split (1:22) swim @ 8:40/9:00
600 Even split (1:22) Pull @ 8:40 / 9:00
400 Neg Split faster than 1st 400 swim @ 5:40
Set 3 Option B (2,000)
8 rounds:
150 swim Even split
100 Fin Kick strong effort
Set 4 (600)
8 x 75:
4 – 25 BK / 50 choice @ 1:20
4 – 50 BK / 25 choice @ 1:40
Total: 4,300