Thursday, 23 November, 2017, coach Matt
Set #1 (1,800):
300 3rd 25 non-free
4 x 75 @ 1’30” 25 smooth (SC) + 25 build + 25 strong (SC)
300 kick 50 Free/50 dolphin
6 x 50 @ 1′ free or fly, take 3 breaths/25
3 x 100 IM @ 1’45” 10/15/10/15 strokes/25
12 x 25 Desc. 1-3 @ 35″ each 3rd @ 100 RP
Set #2 (900):
3 rounds:
3 x 100 same stroke:
1) All Out @ 2’30”
2) your time from 1) + 20″
3) 4 x 25 @ 35″ DPS same pace as in 2)
Cool Down:
300 choice
Total: 3,000