Tuesday, 28 November, 2017, coach Matt
Warm up (600):
300 swim
4 rounds:
3 x 25 @ 40″
1) scull
2) drill
3) swim
Set #2 (2,500):
200 kick @ 4’40”
4 x 75 Pull, breathing 3/5/7 @ 1’30” / 1’40”
200 kick @ 4’30”
6 x 50 choice streamline off walls @ 1’10”
200 kick @ 4’20”
3 x 100 Desc. SC by 25 @ 1’45” / 1’40”
200 kick @ 4’10”
6 x 50 Golf (SC + T) @ 1′
200 kick @ 4’00”
3 x 100 Fast 3rd 25 @ 15″ rest
Cool Down:
200 easy
Total: 3,300