Saturday, 30 September, 2017, coach Ken
WU (900):
6 x 150 with 20″ rest
Odds: 100 Swim + 50 Kick with a board
Evens: 100 Swim + 50 Kick without board
Set #1 (600):
8 x 75 as (25 scull + 25 drill + 25 swim [alternate between DPS and build]) with 15″ rest
Set #2 (1,500):
3 x 50 Desc. @ 50″ / 55″ / 1′
2 x 100 NS @ 1’45” / 1’55” / 2’05”
150 STRONG @ 2’45” / 3’10” / 3’30”
150 moderate @ 2’45” / 3’10” / 3’30”
2 x 100 NS @ 1’45” / 1’55” / 2’05”
3 x 50 STRONG @ 50″ / 55″ / 1′
3 x 50 Desc. @ 50″ / 55″ / 1′
2 x 100 NS @ 1’45” / 1’55” / 2’05”
150 STRONG @ 2’45” / 3’10” / 3’30”
Cool Down (600):
choice: kick, pull, drill…
Total: 3,600