Thursday, 27 July, 2017, coach Ken
Set #1 (1,000): with 20-30″ rest
100 Free
200 as 4x(25 Kick + 25 Scull)
400 Pull, every 4th 25 STRONG
200 as 4x(25 Drill + 25 Swim) IM or Non-Free
100 Choice
Set 2 (1,800):
3 sets of 10 x 50 Best Average with 100 loose after each set
Set 1: 10″ rest
Set 2: 15″ rest
Set 3: 20″ rest
Cool Down: remaining time
Total: 2,800 +