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Tuesday, 10 July, 2018, coach Matty
Warm Up (700)
100 as 50 swim + 50 kick
150 as 50 swim + 50 kick + 50 swim
200 as 50 swim + 50 kick + 50 swim + 50 kick
250 as 50 swim + 50 kick + 50 swim + 50 kick
Set 2 (1,200)
3 rounds:
75 as 25 1 arm fly / 50 back @ 1:25 / 1:30 / 1:35
75 as 25 1 arm back / 50 breast
75 as 25 2 pull1 kick BR / 50 free
75 as 25 fly / 25 back / 25 breast
100 Free
OR
4 rounds with fins all @ 1:45 :
100 as 25 kick + 75 swim
100 as 50 kick + 50 swim
100 as 75 kick + 25 swim
Set 3 (1,600)
4 rounds:
200 pull
4 x 50 swim
R1: @ 200 3:15 & 50s @ 50″ / 200 @ 3:25 & 50s @ 1:00 / 200 @ 3:30 & 50s @ 1:00 …
R2: @ 200 3:05 & 50s @ 50″ / 200 @ 3:15 & 50s @ 1:00 / 200 @ 3:20 & 50s @ 1:00 …
R1: @ 200 2:55 & 50s @ 50″ / 200 @ 3:05 & 50s @ 1:00 / 200 @ 3:10 & 50s @ 1:00 …
R1: @ 200 2:45 & 50s @ 50″ / 200 @ 2:55 & 50s @ 1:00 / 200 @ 3:00 & 50s @ 1:00 …
Set 4 (750)
3 x 50 free 3-3
8 x 25 DK Desc 1-4
2 x 75 middle 25 pull no PB
3 x 100 50 free / 50 non-free
4 x 25 4 no breath butterfly
Total: 4,250