Saturday, 16 September, 2017, coach Matt
WU (1,200):
12 x 50 odds free; evens non-free @ 15″ rest
300 pull
12 x 25 fly kick with fins @ 35″
Set #1 (1,400):
2 rounds with 10″ rest:
75 Fly/Back/Breast @
50 Fly
75 Back/Breast/Free
50 Back
75 Breast/Free/Fly
50 Breast
75 Free/Fly/Back
50 Free
200 IM
Set #2 (500):
5 x 100 on an ascending interval:
1) @ 1’25”
2) @ 1’30”
3) @ 1’35”
4) @ 1’40”
5) @ 1’45”
Set #3 (900):
12 x 75 @ 1’30”
Odds: 50 pull or drill + 25 swim fast
Evens: 25 swim fast + 50 pull or drill
Cool Down (200):
200 choice
Total: 4,200