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Saturday 12 May, 2018, coach Angela
Warm up (800)
200 Free / mix
2 rounds:
100 pull @ 2′
2 x 50 kick @ 1’30”
4 x 25 swim @ 45″
R1 1st stroke
R2 2nd stroke
Set 1 (450)
6 x 75 @ 2′ (1 Free / 1 Choice)
50 swim
25 streamline kick (hold under water)
Set 2 (1,500)
4 x 25 Fly drill (e.g., fly kick + breaststroke pull; 3/3/3)
100 swim -> 2nd 25 – Fly
4 x 25 Breast stroke drill (e.g., 2 kick 1 pull; glide on 3)
200 swim -> 2nd 50 – Breast
4 x 25 Back stroke drill (e.g., 6 beat; 3/3/3/)
300 swim -> 2nd 50 – Back
4 x 25 Free drill (e.g., fist; catch-up)
400 swim -> 2nd 25 – Fly; 4th 25 – Breast; 6th 25 – Back
drill @ 45″ – 1′
swim @ 30″ rest
100 mix easy
Set 3 (250)
3 rounds:
3 x 25 @ 30″
Desc SC 1-3
Target 10″ HR: 23/25/27
25 DAB
150 mix easy
Total: 3,100