Sunday, 18 June, 2017, coach Ken
WU (1,200/800):
4×300 (4×200/ outside lanes) Warm-up (take 30″-1:00 rest between)
#1 200fr/100non free (100fr/100non free)
#2 100kick board/100kick no board/100kick board (100kick board/100kick no board)
#3 4×25 drill (long dog/clock drill/catch up/finger tip) x3 (or x2) continuous Fins OK
#4 100build/100ez/100strong (50build/100ez/50strong)
Main Set (1,000/750):
40×25 IM rotation as (OR All choice DESC 1-4, 1-3, 1-2, 1strong)x 4 (3/2 – outside lanes)
4free/3breast/2bk/1fly
4breast/3bk/2fly/1free
4bk/3fly/2fr/1breast
4fly/3free/2br/1bk
@ 35, 40 or 45 (outside lanes do 20 or 30…2/3 lines only )
NO BREAKS between sets of 10
Set #2 (1,000/600):
5×200 Swim to Kick (take 30-45″ rest throughout)
#1 all swim
#2 150swim/50kick Strong
#3 100swim/100kick Strong
#4 50swim/150kick Strong
#5 all kick Strong
All Swim is MODERATE
Outside lanes go same pattern as:
4×150 (take 30-45″rest throughout)
#1 All swim
#2 100swim/50Kick Strong
#3 50swim/100Kick Strong
#4 All Kick Strong
WD (400):
400 Hypoxic Pull – Down (Moderate) Pull Buoy/Paddles
Breathing 3-5-3-7 by 25
(All lanes)
Total: 3,600 / 2,600