Saturday – December 15th 2018, coach Kaliah
Warm Up (900)
300 choice
6 x 100 swim on 2:30
50 KOB (25 fast/25 easy) on 1:30
3 free/ 3 choice
Main Set (~2,400)
8 minutes of whistle kick
8 x 200
100 sprint on 1:20
100 easy on 3:30
Alt. free/ non-free
4 x 100 pull (2 free/2 choice) on 2:30
Cool Down (300)
100 free
100 back
50 breast
50 KOB
Total: 3500+ (whistle kick)