Tuesday, 11 December, 2018, coach Matty
Warm Up (1,000)
2 rounds:
200 as 50 swim / 50 drill
4 x 25 odd @ 35″ / even @ 25″
2 x 100 kick NS @ 2:00
Set 2 (800)
16 x 50 25 kick/25 swim:
4 @ 1:05
4 @ 1:00
4 @ 55″
4 @ 50″
Set 3 (900)
100 swim or pull @ 1:40
8 x 25 at 200 RP @ 30″
150 swim or pull @ 2:20
6 x 25 at RP (-1″) @ 35″
200 swim or pull @ 3:00
4 x 25 RP -2″ @ 40″
Set 4 (1,200)
4 x 300 100 swim or pull @ 4:30
1) 3 – 3 – 3
2) 3 – 3 – 5
3) 3 – 5 – 5
4) 3 – 5 – 7
Total: 3,900