Thursday, 24 January, 2019, coach Matty
Warm Up (900)
400 swim, every 4th 25 dolphin kick
10 x 50 @ 1:00:
odd: swim (turns focus)
even: Kick
Set 2 (800)
4 x 200 pull @ 3:00 / 3:10 / 3:20 / +
1 & 3: 3 – 5 breathing pattern
2 & 4: 3 – 7 breathing pattern
Set 3 (2,400)
3 rounds:
2 x 100 kcik @ 2:00 / 2:10 / +
2 x 50 @ 45″ / 50″ / +
2 x 100 pull @ 1:35 / 1:45 / +
3 x 100 @:
1:25 – 1:20 – 1:30
1:30 – 1:25 – 1:35
1:35 – 1:30 – 1:40
Total: 4,100