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Tuesday, 20 March, 2018, coach Matty
Warm Up (1,500):
5 x 300:
1) swim
2) pull, breathing 3-3-3-5-7
3) swim 100 free + 100 non-free + 100 free
4) pull, breathing 5-7-9
5) swim 150 free + 150 non-free
Set 2 (800):
8 x 100 @ 2′ mixed strokes as [25 kick (odd)/scull (even) + 25 drill + 50 NS]
Drills: Fly – 2-2-4; BK – 3rd stroke glide; BR – high-high-long; Free – 3rd stroke glide
Set 3 (1,000): Kick
1000 continuous kick as
50 fast kick
100 easy kick
150 fast kick
200 easy kick
200 fast kick
150 easy kick
100 fast kick
50 easy kick
Set 4 (800):
16 x 50 @ 1′ focus on stroke count
goal for Fr/Bk: 22-30 strokes /50m; for Br/Fl: 12-15 strokes /50m
Total: 4,100