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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