Print doesn’t work from MS Edge, use a different browser to print
Saturday, 9 December, 2017, coach Kaliah
Warm Up
400 (100 free/ 100 drill choice) on 1:00 rest
4 x 100 ( kick/ pull) on 2:45, 3:00
Total: 800
Mix N’ Match
Every Set is 800m
Freestyle
100 strong free on 1:45
200 sprint free on 1:00 rest
4 x 50 build free ng. split every 50 on 1:00
8 x 25 sprint on 45 seconds
100 freestyle drill on 2:00
Time: 15 mins
Backstroke
200 (50 back/ 50 drill) on 1:00 rest
3 x 100 build back on 2:00
8 x 25 sprint on 45 seconds
100 back drill on 2:00
Time: 16 mins
Breaststroke
4 x 100 (50 drill/ 50 swim) on 3:00
4 x 50 build ng. split on 1:30
8 x 25 sprint breast on 50
Time: 20 mins
Butterfly
200 ‘add stroke every 25’ on 1:00 rest (explain)
4 x 50 (25 swim/ 25 drill) on 1:00
2 x 100 fly kick on 2:30
4 x 25 sprint fly on 50
100 drill on 2:30
Time: 17 mins
IM
4 X 50 IM on 1:00
200 IM drill on 3:30
8 x 25 sprint (2 each) on 45 seconds
2 x 100 IM on 2:00
Time: 15 mins
Sprint Set
2 x 100 on 2:00 (+15. PB)
8 x 50 on 1:00 (+10. PB)
8 x 25 on 45 seconds
Time: 15 mins
Endurance
400 build freestyle on 8:00
400 (100 free/100 choice) on 8:00
Time: 16 mins
Pull and Kick
4 x 50 IM pull on 1:30
4 x 50 IM kick on 1:30
200 choice pull on 4:30
200 choice kick on 4:30
Time: 19 mins
Cool Down
200 (100 free/100 pull)