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Saturday 19 May, 2018, coach Angela
Warm up (400)
100 streamline kick/swim (25)
100 IM drill
100 build (25)
100 free glide
Set 1 (600) focus on technique
6 x 100 @ 2′
25 scull + 25 drill + 50 swim
Set 2 (1,200) TUF (technique under fatigue)
3 rounds:
50 AO as [25 AO + 10″ rest + 25 AO]
1′ rest
100 AO as [50 AO + 10″ rest + 50 AO]
1′ rest
200 AO as [100 AO + 10″ rest + 50 AO + 10″ rest + 50 AO]
2′ rest
150 DAB
Set 3 (300) focus on volume control
300 kick with fins [50 easy + 25 under water)
Set 4 (200) focus on efficiency and streamline
8 x 25 underwater kick (fins optional)
Warm down (400)
100 as 50 BK + 50 free
200 pull w/buoy
100 as 50 BR + 50 free
Total: 3,100