Print doesn’t work from MS Edge, use a different browser to print
Sunday, 7 January, 2018, coach Kaliah
Warm Up (1,000)
300 free
2 x 100 kick choice on 3’00”
2 x 100 pull choice on 3’00”
12 x 25 3 each IM @ 45″
1 – drill
2 – MP warm up drill as [10m easy+ 5m underwater kick + 3 fast strokes + rest easy]
3 – swim
Main set (1,500):
4 x 100 as [75 technique + 25 sprint] @ 2’30”
2 free
2 choice
4 x 100 as [50 sprint + 50 easy] @ 2’30”
2 free
2 choice
4 x 100 as [25 Kick on back + 75 IM] @ 2’30”
6 x 50 choice alt sprint / strong
Dives + Turns
Fire Drill
Cool Down (300)
300 (100 swim/100 kick /100 pull)
Total: 2,800