Thursday 19 July, 2018, coach Matty
Warm Up (1,000)
2 rounds:
200 free (3rd 50 non-free) SC focus @ 10″ rest
100 kick @ 2:00 / 2:10 / +
8 x 25 alt swim and drill @ 35″
Free – catch Up
Back – triple roll
Breast – 2K1P
Fly – 4-4-2
Set 2 (2,000)
3 rounds of 6 x 100 consistency is King
R1 – Pull @ 1:35 / 1:40 / 1:45
R2 – swim @ 1:25 / 1:30 / 1:35
R3 – Pull @ 1:25 / 1:30 / 1:35
100 Back stroke in between rounds
Set 3 (500)
20 x 25
1) Min SC
2) Covergirl
3) Min Breathing
4) Covergirl
5) Min time
Set 4 (600)
3 x 200 @ 15″ rest; Pick 3 of the following:
200 swim
200 kick
200 Pull
200 Drill
200 Scull
200 IM
200 DAB
200 Dolphin dives
Total: 4,100