Tuesday, 24 July 2018, coach Angela
Warm Up (1,200)
300 FR w / fins
4 x 75 @ 30 sec rest [25 kick + 25 pull + 25 swim]
200 kick w / KB
4 x 75 @ 20 sec rest [25 kick w / fins + 25 pull w / buoy + 25 swim w / both]
100 pull w / buoy
Set 1 (1,400)
400 kick w / fins [max every 4th 25]
200 IM [by 50]
400 FR glide w / fins [max every 4th 25]
200 IM kick
200 IM [by 25]
Set 2 (400)
2 x (8 x 25) @ 45 – 60 [ + 1 min rest between]
R1 IM order [1 max + 1 ez]
R2 FR [descending SC every 2]
Warm Down (400)
400 CH mix
Total: 3, 400