Thursday, 16 August, 2018, coach Matty
Warm Up (800)
200 swim
200 kick
200 drill
200 pull
in any order
Set 2 (1,050)
6 x 25 @ 35″
6 x 50 Drill @ 1:00 / 1:10
6 x 25 @ 30″
6 x 50 Drill @ 1:00 / 1:10
6 x 25 @ 25″
Drills:
Free: Catch up, arms down; 6K switch
Backstroke: sailboat; 6K switch;
Breaststroke: G3; alternating kick
Butterfly: Body dolphin; 1 arm
Set 3 (1,200) Fast 25s + Stroke count
4 rounds:
4 x 25 @ 40″ Fast (A.O) take stroke count
200 Choice loose @ 4:00
You may change stroke each round, or if you do the same stroke drop either time or stroke count each round.
Cool Down (350)
350 choice
Total: 3,400