Thursday, 13 July, 2017, coach Ken
WU (900):
300 swim choice / 100 kick
200 pull Free / 100 kick
100 non-free / 100 kick
Set 1 (300):
12 x 25 @ 40″ or 45″ or 50″ as 4 rounds (R#1: Free; R#2: non-Free; R#3: Choice; R#4: Free):
moderate
medium
strong
Set 2 (1,200):
4 x 300 as (100 build / 100 moderate / 100 strong) with ~ 1′ rest
#1 Swim
#2-3 Pull
#4 Swim
Set 3 (600):
12 x 50 @ 60″ or 1’10” or 1’20” as 4 rounds of (2 moderate / 1 MAX)
WD: remaining time
Total: 3,000 +