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Tuesday, 6 February, 2018, coach Matty
Warm Up (1,500):
2 rounds:
100 free, distance per stroke, 10″ rest
4 x 25 alt. right side / left side kick @ 40″
6 x 50 alt drill / swim backstroke @ 1’10”
Drill => 1 arm or 6 kick switch
2 x 75 as [25 kick + 25 breaststroke + flutter kick + 25 breaststroke] @ 1’30”
100 IM swim, min. SC with 10″ rest100 drill / 100 swim
Set 2 (1,850):
100 dolphin kick with fins
6 x 25 , 4 fast fly strokes with fis
8 x 25 Kick on Back with fins, alt surface and ↓H2O
6 x 50 Back swim with fins @ 1′ Desc. 1->3, 4 – 6 Fast
100 Breast hold SC
4 x 50 Breast, 25 with dolphin kick / 25 with whip kick @ 1’10”
4 x 75 Free kick:
1’45”
1’40”
1’35”
1’30”
100 choice easy
8 x 50 free @ 1’30” Best Average
Cool Down (200)
200 choice
Total: 3,500