Thursday, 2 August, 2018, coach Matty
Warm Up (1,400)
300 each 3rd 25 non-free
4 x 100 @ 1:40 / 1:50 /+
25 scull – 50 swim – 25 swim min breath
200 as 50 swim / 50 kick (NO fins)
10 x 50 @ 55 / 1:05 / 1:15 / +
alt. Min SC and 3 breaths per 25
Set 2 (500)
20 x 25 (rounds alt Kick @ 40″ and Swim @30″):
1) cruise
2) 80%
3) 80%
4) cruise
5) sprint
Set 3 (2,000)
5 rounds:
| 2 x 50 @ 40″/45″/50″ | Neg. split 200 (100 faster than 50s added up) |
| 100 sprint | |
| 200 relaxed @ 4:10 | combined with 100 above should be @ 5:30 |
Set 4 (600) Pull or swim
4 x 150:
50 – 3 breathing pattern
50 – 5 breathing pattern
50 – 7 breathing pattern
Total: 4,500