Jan. 19, 2019

Saturday, January 19th 2019, coach Kaliah 

Warm Up (1,000)

300 choice

8 x 50 (25 KOB/ 25 easy) on 1:00

12 x 25 @ 45″¬† as 4 rounds:

1) Drill

2) MP

3) Swim

Main Set (2,500)

6 x 300 as

200 build to sprint on 3:30/4:00 (alt. free/non-free)

———–1 min rest————–

100 easy free on 2:00/ 2:30

4 x 50 IM strong on 1:15/ 1:30

2 x 100 choice (50 drill/ 50 swim) on 2:45/3:00

6 x 50 Pull @ 1:00 Alt Free/non-Free

Cool Down (200)

50 free

50 back

50 breast

50 KOB

Total: 3,700