Sunday, 25 June, 2017, coach Ken
WU (1,200 / 900)
16×75 (outside lanes – 12) 20″ rest
4 – 50fs/25kick ch
4 – 50fs/25 non-free
4 – 25drill/25form/25build (choice)
4 – 25Fast/25loose/25Faster (choice)
(outside lanes do 3 of each to equal 12)
MS (2,000 / 1,200)
1×400 Moderate
1minute rest
2×300 2nd one faster than first (30″ between)
1minute rest
3×200 desc 1-3 (20″ between)
1minute rest
4×100 all fast (15″ between)
Outside lanes:
1×300 moderate
1minute rest
2×200 (2nd one faster than first) 40″ between
1minute rest
3×100 desc 1-3 (30″ between)
1minute rest
4×50 all fast (20″ rest)
Set #2 (400)
8×50 fins @ 1:00/1:10…. (approx 20″ rest)
2 x
25free/25fly rhythm
25fly strong/25fr
all free light/loose
all fly strong
If not doing fly – pick another stroke / same pattern
WD (300): choice
Total: 3,700 / 2,800