Tuesday, 12 September, 2017, coach Matt
Set #1: General Warm-up
Set #2 (400):
16 x 25 roll kick on back @ 35″/40″ Alternate Drill and Swim:
8- underwater recovery drill
8- catch-up drill
Push and glide in a streamline for 3 counts off every wall
Set #3 (600):
3 x 200 with 15″ rest
One swim, one kick, one swim
Keep Heart Rate fairly low (120-130)
Set #4 (1,000):
100 choice pull or swim at above Heart Rate
50 swim at above Heart Rate +20 @ 15 rest
100 choice pull or swim at above Heart Rate
2 x 50 swim at above Heart Rate +20 @ 15 rest
100 choice pull or swim at above Heart Rate
3 x 50 swim at above Heart Rate +20 @ 15 rest
100 choice pull or swim at above Heart Rate
4 x 50 swim at above Heart Rate +20 @ 15 rest
2-3 minute break
100 swim at above Heart Rate +20
Cool Down:
Choice
Total: 2,000+