Tuesday, 5 February, 2019, coach Matty
Set 1 (400)
400 general
Set 2 (1,000)
5 x 200:
1) Swim @ 3:10 / +
2) Drill @ 3:20 / +
3) Pull @ 3:00 / +
4) Kick @ 3:40 / +
5) Swim @ 2:50 / +
Set 3 (600)
4 x 25 scull @ 40″ (with paddles)
8 x 25 pull @ 30″
12 x 25 Swim @ 25″ / 30″
Set 4 (1,800)
3 rounds:
3 x 50 @ 50″
2 x 50 FAST @ 1:15
100 easy @ 2:00
1 x 50 FAST @ 1:00
200 easy @ 4:00
400 – 600 cool down
Total: 4,200