Thursday, 8 November, 2018, coach Matty
Warm Up (1,200)
4 x 100 @ 1:40 as 50 FR / 50 NonFr
16 x 25 @ 30″
4 Drill
4 Swim Desc. 1->4
8 x 50 kick
1) @ 1:05
2) @ 55″
3) @ 1:00
4) @ 50″
Set 2 (1,000)
20 x 50 @ 1:00
5 – Freestyle @ 50″
5 – 25 FR / 25 BK @ 1:00
5 – FR @ 50″
5 – 25 FR / 25 BR @ 1:00
Set 3 (1,500)
15 x 100 @ 1:30 / 1:40 / +
3 swim, hold SC
2 pull same as above
Set 4 (300)
300
25 1 arm fly
25 DAB
25 1P2K BR
Total: 4,000