Print doesn’t work from MS Edge, use a different browser to print
Tuesday, 30 January, 2018, coach Matty
Warm Up (600):
3 x 200 @ 4′
1) 100 swim / 100 kick
2) 100 drill / 100 swim
3) 100 pull / 100 swim
Desc. 1-3
Set 2 (3,000):
6 rounds of [5 x 100]:
R 1: Free, 1 arm drill @ 2′
R 2: swim, Desc. 1- 5 @ 1’45 /+
R 3: Backstroke 6 kick switch @ 2′
R 4: swim, Desc. 1-5 @ 1’40” / +
R 5: breaststroke Glide 3 @ 2′
R 6: swim Desc. 1-5 @ 1’35 /+
Set 3 (750):
6 x 125 Pull
alt 3-5-6-5-3
7-5-3-5-7
Cool Down (200)
200 choice
Total: 4,500