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Tuesday, 12 June, 2018, coach Matty
Warm Up (1,000)
20 x 50 @ 1:00
1) DPS
2) KNB (+5″, +10″ if you need it)
3) Drill
4) IMO swim
5) Build to fast
Set 2 (1,200)
4 rounds:
2 x 50 @ 55″
150 R1) @ 2;45 R2) @ 2:35 R3) @ 2:25 R4) @ 2:15
1 x 50 @ 1:00
Set 3 (300)
12 x 25 @ 35″
2 – Desc SC 1-2
1 – Min breathing
Set 4 (1,400)
100 swim or pull @ 1:30 / 1:40 / 1:50
100 kick (w fins) @ 2:00 (or faster)
200 swim or pull @ 3:00 / 3:20 / 3:40
100 kick (w fins) @ 2:00 (or faster)
300 swim or pull @ 4:30 / 5:00 / 5:30
100 kick (w fins) @ 2:00 (or faster)
400 swim or pull @ 6:00 / 6:40 / 7:20
100 kick (w fins) @ 2:00 (or faster)
Total: 3,900