Thursday, 4 October, 2018, coach Matty
Warm Up (1,000)
5 x 200 freestyle even split @ 3:00 / 3:10 / 3:20 / +
Set 2 (500)
10 x 50 alt. Drill / Swim (min. SC) @ 1:00/1:10
Set 3 (1,000)
5 x 200 Pull, 3rd 50 non-free @ 3:10 / 3:20 / 3:30 / +
Set 4 (500)
5 x 100 IM @ 1:40 / 1:50 / +
Set 5 (1,000)
5 x 200 freestyle negative split @ 3:00 / 3:10 / 3:20 / +
Total: 4,000