Thursday, 12 October, 2017, coach Matt
Set #1 (900):
9 x 100:
3 Swim @ 1’40” focus on turns (fast in, fast spin, fast out)
3 Kick @ 2’10” Desc. 1-3
3 Pull @ 1’40” NS
Set #2 Backstroke (600):
4 rounds:
25 @ 45″
50 @ 1′
75 @ 1’15”
Set #3 (400):
timed 400 swim at target HR @ 75%-80% of your max HR
Set #4 (1,650):
6 rounds of kick with fins:
2 x 50 @ 1′
10 kick
8 kick
3 x 25 @ 1′
2 – 15m All Out
1 – 25m All Out
100 relaxed @ 1’40”
Cool Down:
choice
Total: 3,700