Sunday February 17th, 2019 coach Kaliah
Warm Up (1,100)
200 choice on 1 min rest
8 x 75 on 1:45
Fly, back, breast
Back, breast, free
6 x 50 (alt. kick w/board/ shark drill) on 1:00/ 1:10
Main Set (2,200)
8 x 200 on 3:30/ 4
1, 5- 75 drill, 25 swim
2, 6- build every 50
3, 7- sprint (PB+10)
4, 8- 50 easy, 50 strong
1st round free, 2nd round choice
4 x 150 (100 IM drill/ 50 KOB) on 2:30
Cool Down (350)
2 x 100 easy free
100 back
50 KOB
Total: 3,650