Thursday, 17 August, 2017, coach Ken
Set #1 (1,000):
400 swim Free
300 kick/drill/kick
200 pull
100 choice
Set #2 (300):
6 x 50 @ 1’/1:10/1:20
1 moderate
1 strong build
Set #3 (1,800):
3 rounds of:
300 pull moderate, 30″ rest
4 x 75 swim strong @ 1:30/1:45 (long rest)
Cool Down:
on your own
Total: 3,100+