Saturday, 6 May 2017
WU (1600m):
2 rounds of:
4 x 150 (30s rest)
* 1st – freestyle swim;
* 2nd – kick (50 on a side arms by the sides + 50 on a side one arm outstretched + 50 switch over after 6 kicks, close to glide to 3 drill)
* 3rd – pull
* 4th – swim choice
8 x 25: 1&2 – medium; 3&4 – build; 5&6 – medium; 7&8 – FAST
MS (1200m):
4 rounds of:
* 4 x 50 Free @ 50″/55″/1’/… (easy-medium)
* 4 x 25 non-free @ 30″/35″/40″/… (strong/fast)
no rest between rounds, just keep going
Swim down set (1200m):
8 x 150 Pull or easy swim @ 2’40”
Total: 4,000