Saturday, 04 August 2018, coach Angela
Warm Up (200)
200 CH mix
Set 1 (800) FLY:
6 x 25 @ 45 streamline kick
8 x 25 @ 45 CH drill
12 x 25 @ 45 DPS (dives)
2 x 50 @ 1:30 build to sprint
50 DA BK ez
Set 2 (800) BK:
6 x 25 @ 45 streamline kick
8 x 25 @ 45 CH drill
12 x 25 @ 30 DPS (dives)
2 x 50 @ 1:15 build to sprint
50 DA BK ez
Set 3 (800) BR:
6 x 25 @ 45 streamline kick
8 x 25 @ 45 CH drill
12 x 25 @ 45 DPS (dives)
2 x 50 @ 1:30 build to sprint
50 DA BK ez
Set 4 (800) FR:
6 x 25 @ 45 streamline kick
8 x 25 @ 45 CH drill
12 x 25 @ 30 DPS (dives)
2 x 50 @ 1:15 build to sprint
50 DA BK ez
Warm Down (200)
200 CH mix ez
Total: 3,600