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Saturday, 17 February, 2018, coach Kaliah
Warm Up (1,000)
400 (200 free, 200 choice) on 1:00 rest
6 x 50 (3 free drill/ 3 ch. Dill) on 1:00
12 x 25 as 4 rounds of
1. Drill
2. MP
3. Swim
Main Set (2,100):
2 rounds (1 free, 1 choice):
4 x 25 sprint on 40″
3 x 50 holding 45 on 1′
2 x 75 (50 easy, 25 sprint) on 1:30
1 x 100 (timed) 1;00 rest
2 x 75 (50 sprint, 25 easy) on 1:30
3 x 50 (25 KOB / 25 strong) on 1:00
4 x 25 strong on 45″
4 x 75 IM drill on 1:30
Deep end- dives and turns/relay
Cool Down (300)
300 choice
Total: 3,400