Jasi Masters

Christoph Bartneck

christoph@bartneck.de

Sunday swim that focused on freestyle using pads and pullbuoy. The coach was Matt Nash.

Warm up

400 Any Easy

4×

25 K IM Reverse Order ◔0:00

25 D IM Reverse Order Any ◔0:00

25 IM Reverse Order ◔0:15

First Set

300 FR ◔0:40 Pads Pullbuoy

100 FR ◔0:20 Easy…Race Pace Within

2×

25 FR ◔0:40 Max Pads Pullbuoy

200 FR ◔0:30 Pads Pullbuoy

100 FR ◔0:20 Easy…Race Pace Within

2×

25 FR ◔0:40 Max Pads Pullbuoy

100 FR ◔0:20 Pads Pullbuoy

100 FR ◔0:20 Easy…Race Pace Within

2×

25 FR ◔0:40 Max Pads Pullbuoy

50 FR ◔0:20 Pullbuoy

2×

25 FR ◔0:40 Max Pads Pullbuoy

Second set

100 K Any ◔0:00

100 D Any Any ◔0:00

100 Any ◔0:00

3×

15 Any ◔0:00 Max ↧

10 Any ←@_0:40 Easy

25 FR @_0:40 b5

25 FR @_0:40 Max

2×

15 Any ◔0:00 Max ↧

10 Any ←@_0:40 Easy

25 FR @_0:40 b7

25 FR @_0:40 Max

1×

15 Any ◔0:00 Max ↧

10 Any ←@_0:40 Easy

25 FR @_0:40 b0

25 FR @_0:40 Max

Warm down

300 Any Easy