Tuesday, 19 September, 2017, coach Matt
Set #1 (1,200):
8 x 100 (75 swim + 25 scull) with a snorkel @ 1’40” / 2′
400 pull breathing 3/5 by 50
check heart rate
Set #2 (1,200 or 1,600):
Option #1 (1,600):
8 x 200 @ 15″ – 20″ rest
Option # 2 (1,200):
12 x 100 @ 15″ – 20″ rest
As fast as you can at above Heart Rate +10. If your HR goes too high relax and decrease effort.
HR is the limiting factor not time/speed
Set #3 (300):
300 (50swim/25kick) back stroke with fins
Set #4 (500):
20 x 25 backstroke @ 40″ as 4 rounds of:
1) Soldier kick (shoulder blades and core)
2) Right side kick
3) Left side kick
4) 6 kick switch
5) Swim
Cool Down (200):
200 choice
Total: 3,800