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Tuesday, 23 January, 2018, coach Matty
Warm Up (1,500):
3 x 200 @ 4′
100 swim / 100 kick
Desc. 1-3
8 x 25 Free Drill @ 35″
3 x 50 @ 1′ 3 breaths / 25
2 x 75 @ 1’30”
1 – 50 Bk / 25 Br
2 – 25 Bk / 50 Br
4 x 100 25 non-Free / 25 Free @ 1’45
Set 2 (500):
4 x 125 Pull, last 50 increase Stroke rate
Set 3 Option A (2,025):
3 rounds:
100 at 400 RP @ 1’30” / 1’40”
100 easy @ 1’30” / 1’40”
125 at 400 RP @ 1’45” / 2′
100 easy @ 1’45” / 2′
150 at 400 RP @ 2′ / 2’20”
100 easy @ 2′ / 2’20”
30″ rest
Set 3 Option B (1,400):
8 x 25 @ 45″ Desc. 8 x 25 by Round, 1-4. Try to hold time across 8 x 25
4 x 50 @ 1′
8 x 25 @ 35″
4 x 50 @ 1′
8 x 25 @ 35″
4 x 50 @ 1′
8 x 25 @ 45″
Cool Down (200)
200 choice
Total: 3,600 – 4,200