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Saturday, 20 January, 2018, coach Kaliah
Warm Up (1,000):
400 (200 free/ 100 back/ 100 free drill) on 1:00 rest
200 IM drill on 3:45
4 x 100 (kick/pull) on 2:30
Main Set (2,200):
1 x 400 (50 strong free/ 50 easy choice) on 6:00, 6:30
5 x 50 (3 free/ 2 choice) on 1:00 hold 45″
2 x 200 on 2:30:
1 – Sprint
2 – 3/5/7 breathing
4 x 100 (IM order, 50 sprint/50 drill) on 2:30
3 x 150 (50 KOB/50 drill/ 50 sprint, choice) on 4:00
12 x 25 IM on 45″:
1 – Drill
2 – MP*
3 – Sprint
Cool Down (300)
300 easy free
Turns and dives if time
Total: 3,500
* MP – Michael Phelps warm up drill: 10m easy+ 5m underwater kick + 3 arm cycles sprinting + easy to the wall