Thursday, 22 June, 2017, coach Ken
WU (1,400):
300 FR swim
4 x 75 [25 Kick + 25 Scull + 25 Drill] FR
4 x 25 Kick, Des. 1->4
300 choice swim
4 x 75 [25 Fly + 25 Back + 25 Breast]
4 x 25 swim Dec. 1-> 4 choice
Main Set (1,800):
300 Swim moderate 30″-45″ rest
200 Pull negative split 30″ – 45″ rest
100 Swim Hold Steady Pace 60″ rest
200 Swim moderate 30″ – 45″
200 Pull negative split 30″ – 45″ rest
200 Swim Hold Steady pace 60″ rest
100 Swim moderate 35″ – 45″ rest
200 Pull negative split 35″ – 45″ rest
300 Swim Hold Steady Pace 60″ rest
Set #2 (600):
3 rounds (Rd#1 FR; Rd #2 non-FR; Rd #3 Choice)
100 [25 swim + 50 Drill + 25 Swim]
2 x 50 Dec. 1-2
WD: Choice
Total: 3,800 +