Thursday, 17 January, 2019, coach Matty
Warm Up (900)
3 x 300 @ 15″ rest
1) 50 Fr swim / 50 BK kick
2) 50 Fr Swim / 25 Br Drill
3) 50 Fr swim / 25 Fly swim
Set 2 (900)
9 x 100 @ 1:30 / 1:40
Descending 1 –> 3
Set 3 (2,200)
4 x 50 Kick @ 1:00
2 x 100 walls @ 1:20 / 1:25 / 1:30
4 x 50 pull 5 cycle @ 1:00
400 3 – 5 – 3 – 7 by 25 @ 5:30 / 5:40 / 5:50 / +
4 x 25 scull @ 40″
3 x 100 50 Fr / 50 non-Free @ 1:30 / 1:35 / 1:40 / +
2 x 200 kick @ 3:45
1) Dolphin kick
2) choice kick Kick on 60″
4 x 50 Drill @ 1:00
200 50 Free / 50 non-Free
Total: 4,000