Thursday, 22 November, 2018, coach Matty
Warm Up (900)
3 x 300:
1) 50 Fr / 50 Bk @ 5:00
2) 50 Fr / 50 Br @ 5:15
3) Free pull breathe 5-7 by 50 @ 5:00
Set 2 (2,100)
10 x 50 @ 1:00
200 IM kick @ 4:00 / 4:15
10 x 50 @ 55″
200 IM kick @ 4:00 / 4:15
10 x 50 @ 50″
200 IM kick @ 4:00 / 4:15
Mix strokes, it should not be all freestyle. 25 Fr/25 non-free is acceptable
Set 3 (1,200)
6 rounds (odds IM order (no free), evens Free):
25 scull
75 swim min stroke count
50 drill
50 swim min stroke count
continuous or on 10″ rest.
Total: 4,200