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Sunday, 4 February, 2018, coach Kaliah
Warm Up (1,000)
300 free on 1:00 rest
2 x 200 (100 back / 100 pull) on 3:30 or 30″ rest
12 x 25
1) Drill
2) MP*
3) Swim
Main Set (2,300):
10 x 50 sprint (5 free, 5 choice) on 50″ / 1′
3 rounds:
1 x 100 strong free strong on 1:45 / 2:00
2 x 75 sprint free on 1:30 / 2:00
3 x 50 drill free on 1:00 / 1:15
4 x 25 long strong (count strokes) on 45″ / 1:00
3 x 100 drill choice on 1:45 / 2:00
Cool Down (300)
300 easy free
Total: 3,600
* MP – “Michael Phelps warm up drill”: 10m easy+ 5m underwater kick + 3 arm cycles sprinting + easy to the wall