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Thursday, 22 March, 2018, coach Matty
Warm Up (2,100):
3 rounds:
3 x 100 1:40 – 1:35 – 1:30 [1:35 – 1:30 – 1:25]
2 x 25 Pull no PB @ 30″
6 x 50 alt Free DPS / Non-free NS @ 1′
2 x 25 Pull no PB @ 30″
Set 2 (400):
8 x 50 @ 50″
Set 3 option 1 (1,500):
6 rounds:
100 @ 2′
150 @ 2′ / 2:15 / 2:20
Set 3 option 2 (1,200):
4 rounds of 6 x 50:
1) @ 1’10” SC (Br: 14; Free 28; Bk: 28)
2) @ 1’00 NS
3) @ 1’05” SC
4) @ 55″ NS
5) @ 1’00” SC
6) @ 50″ NS
Total: 4,000