Thursday, 9 November, 2017, coach Matt
Warm up (1,200):
300 swim
8 x 25 Back @ 40″/45″
2 high scull
2 mid scull
2 low scull
2 swim
3 x 100 as 50 Free/50 Back
8 x 50 Kick Desc. 1 – 4
Set #2 (1,800):
25 kick
50 swim, hold SC
75 kick
100 swim, hold SC
125 kick
150 swim, hold SC
175 kick
200 swim, hold SC
200 swim, hold SC
175 kick
150 swim, hold SC
125 kick
100 swim, hold SC
75 kick
50 swim, hold SC
25 kick
Set #3 (500):
20 x 25 @ 35″/40″/45″…
4 Pull no PB
4 swim
Cool Down:
200 easy
Total: 3,700