Tuesday, 7 November, 2017, coach Matt
Warm up (800):
8 x 100 @ 2’00”
25 Drill
25 Distance per stroke (DPS)
50: 3 cycles fast + 3 cycles easy
5 cycles fast + 5 cycles easy
7 cycles fats + 7 cycles easy
1 cycle = 2 strokes in Free / Back OR 1 stroke in Breast / Fly
Set #2 (900):
36 x 25 @ 40″
12 Pull (rhythm)
12 swim with paddles (power)
12 swim (rhythm + power)
Set #3 (400):
8 x 50 @ 1’/1’10”
Aggressive negative split
Set #4 (300):
300 kick, 3rd 25 non-free
Set #5 (400):
16 x 25 Backstroke
3 high scull
3 mid scull
3 low scull
3 combined
4 swim
Cool Down:
200 easy
Total: 3,000