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Thursday, 5 July, 2018, coach Matty
Warm Up (1,000)
1,000 mix choice swim, kick & drill
Set 2 (500)
20 x 25 kick @ 35″
Set 3 (2,000)
400 150 HR
4 x 100 Kick build by 25 @ 2:00
2 x 200 @ 150 HR pace time is based on 400 swim time, see table below
4 x 100 Pull @ 1:40
4 x 100 @ 150 HR, pace time is based on 400 swim time, see table below
Pace times:
| 400 swim time | 200 Pace time | 100 pace time |
|---|---|---|
|
=< 5:00 |
2:45 |
1:25 |
|
5:01 – 5:20 |
2:55 |
1:30 |
|
5:21 – 6:00 |
3:05 |
1:35 |
|
6:01 – 6:30 |
3:15 |
1:40 |
|
6:31 – 7:00 |
3:20 |
1:45 |
|
>= 7:01 |
3:30 |
1:50 |
Total: 3,500