Tuesday, 22 January, 2019, coach Matty
Warm Up (1,800)
4 rounds:
75 Free + 50 BK
6 rounds with 10-15″ rest:
25 drill
50 SC swim
25 kick no board
7 x 100 Pull @ 1:45, 4th 25 non-free
Set 2 (1,800)
8 x 75 @ 1:15 / 1:20 / 1:30 – hold average
16 x 25 @ 30 / 35 – hold average
8 x 100 @ 1:35 / 1:40 / 1:45 / +
75 + 25 average from above sets = goal time
Set 3 (400)
400 choice
Total: 4,000