Thursday, 15 June, 2017, coach Ken
WU (1,000): all on 20″ rest
400 Free
300: 100 kick+100 Drill + 100 Kick with Fins
200 Pull with Pull buoy only
100 non-Free swim
Set #1 (500):
4 x 125 as 75 Kick + 50 Swim Choice Fins ok on 20″ rest
Main Set (1,800):
6 rounds (2 rounds Free/ 1 round non-Free):
75 at 80% on 1′:15″ (Free) or 1′:25″ (non-Free
50 at 60% on 1′:00 both
75 at 90% on 1′:15″ (Free) or 1′:25″ non-Free
100 loosen on 2′:30″ (Free) or 2′:40″ (non-Free)
Set #3 (300):
12 x 25 @ 40″ Desc 1->3
Total: 3,600