Tuesday, 27 June, 2017, coach Ken
WU (1,200):
4 x 300 on 30″ rest
#1 Free / non-Free / Free
#2 Kick / Swim / Kick
#3 Kick / Swim / Kick
#4 3×100 IM or choice
Main Set (1,500):
12 x 125
#1 – #4 100IM/25 IM Fast @ 2:20
#5 – #8 75 Free/50 non-Free Strong @ 2:15
#9 – #12 50 Mod/75 Strong Free @ 2:10
Pull Set (800):
800 Pull
200 (moderate) – 100 – 200 (Strong) – 100 – 200 (Strong)
Set #3 (300):
6 x 50 with Fins and paddles @ 1:15
1 mod / 1 MAX
Total: 3,800