Tuesday, 5 September, 2017, coach Matt
Where are your shoulders, hips, and head?
* Keep the shoulder blades back and down and
* the core muscles pulled into the belly button to keep a shallow and straight body position.
* Keep the chest open.
Set #1 (1,000):
100 swim
4 x 25 Soldier Kick on back on 10″ rest
100 swim
6 x 25 alternate: 6 kick switch/Catch-up on 10″ rest
100 swim
8 x 25 scull with paddles; 2x [1)right side, 2)front, 3)left side, 4)front] on 10″ rest
200 pull
10 x 25 on 25″/30″/ 10″ rest
1) * relative effort
2) **
3) ***
4) **
5) *
Set #2 (900):
6 rounds of the following:
2 x 25 freestyle Distance Per Stroke (DPS) on 30″/35″/10″ rest
100 pull
Set #3 (800):
4 x 200 on 15″ rest:
1) 25 kick 75 swim
2) 25 swim 25kick 50 swim
3) 50 swim 25 kick 25 swim
4) 75 swim 25 kick
Cool Down:
choice
Total: 2,700+