Thursday, 20 July, 2017, coach Ken
Set #1 (1,200): with 10″ rest
24 x 50:
8 swim Free, Desc 1-2, 3-4, 5-6, 7-8
4 Kick, Desc 1-4
4 Choice
8 Pull free, Desc. 1-2, 3-4, 5-6, 7-8
Set 2 (2,100):
3 rounds of:
3 x 200
100 loose
Round #1: 70% @ 3:30/3:50 or 20″ rest;
Round #2: 80% @ 3:45/4:10 or 40″ rest;
Round #3: 90% @ 4:00/4:30 or 60″ rest.
Total: 3,300