Thursday, 28 September, 2017, coach Matt
Breast stroke
Set #1 (1,000):
3 x 100 freestyle turn speed @ 1’30”
4 x 50 free kick build @ 1’10
200 pull breathing 3/5 @ 3’00”
6 x 50 Back; roll and body position 1’00”
Set #2 (300):
12 x 25 @ 10″ rest
25 flutter kick
25 whip on back
25 dolphin
25 whip on front
Set #3 (600):
12 x 50 @ 1’15”
4x streamline kick / mini pull
4x streamline kick / medium pull
4x streamline kick / full pull
Set #4 Kick / pull (1,050):
300 Pull
225 kick, same time as above (bring pull gear)
200 Pull
150 kick, same time as above
100 Pull
75 kick, same time as above
Cool Down:
choice
Total: 3,000