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Tuesday, 13 February, 2018, coach Matty
Warm Up (1,800):
3 rounds:
4 x 50 Desc. 1-4 @ 1’05”
R1 = time; R2 = SC, R3 = SC + T
8 x 25 alt. scull @ 40″ and DPS @ 30″
200 pull 3-5 breathing @ 2’50” / 3’00” /+
Set 2 (1,600):
4 rounds:
8 x 25 alt. Drill @ 40″ and swim at 200RP @ 30″
50 Golf @ 50″
100 NS @ 1’25”
50 DPS @ 1’05”
Cool Down (200)
200 choice
Total: 3,600
List of abbreviations:
- alt. – alternating
- Desc. – descending
- DPS – distance per stroke
- Golf – stroke count + time
- NS – negative split
- R – round
- RP – race pace. To find the desired time for 25m interval at 200 race pace, divide the desired 200m race time by 8. E.g., if the desired 200m race time is 2:08.0 then the 25m at this 200 RP should be swum in 2:08 / 8 = 16″
- SC – stroke count
- T – time