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Sunday, 24 June, 2018, coach Angela
Warm Up (600)
600 CH mix
Set 1 (600)
9 x 50 @ 60 – 1:15
3 – 25 FLY + 25 BK
3 – 25 BK + 25 BR
3 – 25 BR + 25 FR
+ 100 IM fast
+ 50 DA BK ez
Set 2 (1,000)
300 kick w / fins & KB
4 x 25 IM @ 45
200 pull w / paddles & buoy
4 x 25 IM @ 45
100 swim w / fins & paddles
4 x 25 IM @ 45
50 swim fast
50 DA BK ez
Set 3 (300 – 500)
10 min continuous kick CH (75 reg + 25 build to fast)
Set 4 (300)
3 x (6 x width) streamline underwater kick @ 30 (1 min rest between)
R1 FR
R2 FLY
R3 BR pullouts
+ 75 CH ez
Set 5 (200)
3 x (4 x width) streamline underwater kick FR / FLY (1 min rest between)
R1 @ 25 / 30
R2 @ 20 / 25
R3 @ 15 / 20
Warm Down (300)
300 CH mix ez
Total: 3,300 – 3, 500