Mar. 20, 2018

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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]

┬áDrills: 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