May 22, 2018

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Tuesday, 22 May, 2018, coach Matty

Warm Up (900)

3 x 300 @ 5’20” / 5’40” / 6′

100 swim (SC) / 100 kick / 100 swim (SC)

Set 2 (500)

20 x 25 @ 30″ / 35″ / 40″

IMO alternate rounds swim/pull (build to fast) and kick (fast blast 5m off the wall)

choice of stroke

Set 3 (1,200)

8 rounds

50 drill @ 1′ / 1’10” / 1’20”

75 swim¬†increase underwater kick (uwk) speed each 25 @ 1’15” / 1’25″…

25 FAST! @ 45″

Drills:

Catch down Free

1 arm Fly

1 pull/2kicks Breast

6 beat switch Back

Set 4 (1,000)

4 rounds:

100 pull choice

3 x 50 non-free Desc. 1-3

Set 5 (400)

400 choice

Total: 4,000