Tuesday, 12 December, 2017, coach Matt
Warm up (1,400):
400 as 50 swim/50 drill
4 x 75 pull, 3rd 25 non-free @ 10″ rest
400 sandwich IM (25 fly – 100 back – 25 fly – 100 breast – 25 fly – 100 free – 25 fly)
6 x 50 NS @ 1′
Main Set (2,250):
5 rounds:
3 x 100 Desc. 1- 3
6 x 25 @ 30″ alt Free / Back
Round 1: kick with fins @ 2’10”
Round 2: swim @ 1’35 / 1’40″/+
Round 3: kick with fins @ 2’00”
Round 4-5: swim @ 1’25 / 1’30″/+
Cool Down:
200 easy
Total: 3,800