Sunday 27th January 2019, coach Kaliah
Warm Up (1,250)
200 choice on 1 min rest
4 x 75 free——————– 1 x 75 free KOB
3 x 75 back——————- 1 x 75 back catch-up
2 x 75 breast—————–1 x 75 Russian (hold five second glide)
1 x 75 fly———————–1 x 75 fly KOB
All on 1:45
Main Set @9- Deep End: Width Set (1,200)
15 (or 10) x 4widths (60m) dives, interval based on 1:1 work-to-rest ratio
1. Free
2. IM
3. Choice
10 x 2 width (30m) (1 width underwater/1 width sprint swim) on 1:00, Dives
Cool Down (300)
100 free
100 back
50 breast
50 KOB
Total: 2,750