Thursday, 26 July 2018, coach Angela
OPTION (A)
Warm Up (800)
200 FR
200 CH kick / swim
200 IM
200 FR w / paddles & fins
Set 1 (1,000)
8 x 100 @ 1:30
[25 IM order max + 75 FR 70 – 80%]
+ 200 [25 DA BK + 75 CH swim]
Set 2 (800)
800 kick w / fins [every 4th 25 build to max]
Set 3 (600)
9 x 50 FR @ 60 – 1:15 [every 3rd kick]
+ 150 swim [underwater past flags off walls]
Set 4 (700)
12 x 25 CH drill max @ 45 – 60
+ 400 FR glide w / fins
Warm Down (400)
400 CH mix
Total: 4,300
*************
OPTION (B)
Warm Up (400)
100 FR
100 kick
100 IM
100 FR w / fins
Set 1 (400)
8 x 50 @ 2′
1 IM order [25 drill + 25 swim]
1 FR DPS
Set 2 (600)
600 kick w / fins [every 4th 25 build to fast]
Set 3 (800)
12 x 50 CH @ 1:30 – 1:45 [every 3rd kick]
+ 200 pull w / paddles
Set 4 (500)
12 x 25 CH drill @ 45 – 60 [every 3rd max]
+ 200 FR glide w / fins
Warm Down (400)
400 CH mix ez
Total: 3,100