Tuesday, 13 June, 2017, coach Ken
WU (1,950): all on 15″ rest
200 Free
6 x 50: 1 IMO / 1 Kick
200 choice
9 x 50: 1 FR / 1 Kick / 1 non-FR
200 FR/IM
12 x 50: 3 FR / 3 IMO / 3 Kick / 3 Choice
Main Set (2,400):
2 rounds (#1 Free, #2 IM):
300 moderate, FR @ 5′:00 IM @ 5′:30″
2 x 150 Better, FR @ 2′:30″/3′:00 IM @ 2′:45″/3′:15″
3 x 100 Better, FR @ 1′:40/1′:40″/2:40 IM @ 1′:50″/ 1′:50″/2′:50″
6 x 50 Best Average FR @ 50″ IM @ 1′
Pull/kick set (600):
4 x 150 on 30″ rest
#1 All pull
#2 100 Pull + 50 Kick
#3 50 Pull + 100 Kick
#4 All kick
Total: 4,950