Nathan Chase set

Warm Up 

3x 50 FS int:55  + 50 BK int 1:05

2x 100 FS int 1:35 + 100 BK drill-swim int 1:55

200 FS int 3:00

2x 50 BR pull with FS kick int :60 

Tune Up Set 3x 

15 m Sprint from a Push+ 35m easy int:30

200 im 

Vertical Kick 

4x (15 Sec kick + 15 Sec Rest) 

4x (10 Sec kick + 10 Sec Rest)

4x (5 Sec kick + 5 Sec Rest)

2x (25 m from a start at 100 pace +25 Easy) int 1:10

2x (20 m from a start at 100 pace +30 Easy) int 1:10

Main Set 

4x (3x 100 FS int 1:25 + 1x100 at 800 pace int 1:40)

4x (2x 100 FS int 1:30 at 800 Pace + 1x100 at 400 pace int 1:40)

4x (1x 100 FS int 1:30 at 400 Pace + 2x50 at 200 pace int 60)

Warm Down

4x50 Choice kick with Fins int 55

4x100 FS with Fins &paddles int 1:20

@nathan_chase_tri

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