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Saturday, 23 June, 2018, coach Angela
Warm Up (300)
100 swim + 50 kick CH
Set 1 (600)
4 x (6 x 25) @ 45 – 60 (1 min rest between)
R1 kick
R2 drill
R3 swim (1 ez / 1 AO)
R4 swim w / fins (1 ez / 1 AO)
Set 2 (800)
4 x 200 CH @ 3
1 technique (DPS)
2 underwater (10 – 15m)
3 turns
4 build into 50
Set 3 (400)
8 x 50 @ 60 – 1:30 CH
1 25 drill + 25 swim
2 25 swim + 25 drill
3 50 drill
4 50 swim
Set 4 (800)
2 x 400 @ 7:30 – 8
Set 5 (200)
6 x 25 AO @ 45
1 CH / 1 FR
50 DA BK
Warm Down (300)
300 CH ez
Total: 3,400