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Friday, 9 February, 2018, coach Kaliah
Warm Up (1,000)
400 (200 free, 200 choice) on 1:00 rest
3 x 100 pull choice on 1:45, 2:00
6 x 50 (alt. KOB / strong choice) on 1:00
Main Set (regular) (2,300):
8 x 100 (alt sprint / strong) on 1:30, 1:45, or 30″ rest
3 x 200 (50 fast kick / 50 easy free) on 4:00
12 x 25 (3 each stroke sprint) on 45
2 x 100 (IM drill) on 2:00
4 x 100 pull choice on 2:00
Alternative main Set for those who have meet on Sun (1,300):
2 x 200 build each 50 on 4:00
4 x 75 (50 drill/ 25 sprint) on 1:30
6 x 50 kick (alt. free/choice) on 1:10
12 x 25 choice (alt. sprit/easy) on 45
Dives and turns
Warm Down (350)
200 free
100 back
50 easy kick
Total: 3,600