Saturday, 23 April, 2016
WU:
300 choice
8 x 50 @ 10-15s rest
1 x kick, no board
1 swim
200 pull
8 x 50 @ 10-15s rest
1 x drill
1 x swim
100 kick
8 x 50 @ 10-15s rest
1 x lowest stroke count
1 x strong, keeping stroke count at max as above + (3 or 4)
MS:
Option #1 (longer, more continuous, use pace times)
4 x 100 Des. 1-4 @ 10s rest
3 x 200 pull @ 15s rest
high intensity
accelerate hands through the pull
2 x 300 @ 20s rest
negative split
hold stroke counts
1 x 400 best effort
Option #2 (high intensity, technical opportunity)
2 x 50 drill @ 1′
4 x 100 @ 1:30 (or 5-10s rest) med intensity
4 x 50 drill @ 1′
3 x 100 @ 1:40 (or 15-20s rest) higher intensity
6 x 50 drill @ 1′
2 x 100 @ 1:50 (or 25-30s rest) best effort
8 x 50 drill @ 1′
Total: up to 3,800