Tuesday, 20 June, 2017, coach Ken
WU (1,600)
4 x 150 Swim -> Kick with 20″ rest:
1) 150 swim
2) 100 swim + 50 kick
3) 50 swim + 100 kick
4) 150 kick
8 x 25 kick 1 moderate / 1 strong @ 40″ / 45″
4 x 150 as [50 FR + 50 non-FR + 50 choice] with 20″ rest
8 x 25 IM (2 of each stroke) or 2 x (2 FR / 2 Choice) @ 40″/45″
Main Set (1,000):
20 x 50 Best Average; pick an interval that has 1:1 work-to-rest ratio
4 FR @ 1’10” / 1’20” / 1’30”
4 CH @ 1’15” / 1’30”
Set #2 (900):
12 x 75 with Fins @ 1’20” /1’30”
50 swim choice loose + 25 kick FAST!
WD (300):
300 choice or IM as 4 x [50 drill + 25 build]
Total: 3,800