Tuesday, 2 October, 2018, coach Matty
Warm Up (900)
50 swim
50 kick
50 pull
100 swim
100 kick
100 pull
150 swim
150 kick
150 pull
Set 2 (600)
24 x 25 @ 30″ / 35″ / + (IMO or alternate 2 strokes):
1 – scull
2 – build
2 – Drill
1 – Sprint
Set 3 (600)
3 x 200 Pull @ 3:10/ 3:20 / +
1) 3 -5 breathing
2) 3 – 7 breathing
3) 5 – 7 breathing
Set 3 (900)
18 x 50 @ 1:00 – 1:15
3 – strong, consistent effort
1 – Min SC
2 – (strong, consistent effort) – 1sec.
300 (25 BR double pullout / 25 BK double arm backstroke)
Set 3 (700)
7 x 100
1 @ 1:30
2 @ 1:40
3 @ 1:25
4 @ 1:40
5 @ 1:30
6 @ 1:40
7 @ 1:40
Total: 3,700