Tuesday, 23 October, 2018, coach Matty
Warm Up (900)
300 swim, 3rd 25 non-free
300 kick (100 flutter – 100 whip – 100 flutter)
300 pull 3-5-7 breathing by 25
Set 2 (900)
12 x 75 @ 10″ rest
50 choice swim + 25 IMO drill
Set 3 (400)
16 x 25 @ 30″/35″/40″/+
1) 4 breaths
2) 3 breaths
3) 2 breaths
4) 1 breath’
Set 4 (1,400)
7 x 200 pull
Odds: @ 3:00 /+ negative split
Evens: 3:15 / +
Set 5 (500)
10 x 50 @ 30″/35″/40″/+
3 – backstroke @ 1:00
2 – 25 breast + 25 free @ 1:05
Total: 4,100