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Saturday March 10th, 2018, coach Kaliah
Warm Up (1,000)
300 (free/back/choice)
8 x 50 (25 KOB/ 25 strong 4 free 4 choice) on 1:00
12 x 25 on 40″, 50″ as 4 rounds
1. Drill
2 MP
3. Swim
Main Set (1,600)
8 x (4 free/ 4 choice):
100 sprint keeping same pace on 1:45
100 easy work technique on 2:00
Set 2 (400)
8 x 50 kick (alt. w/board/ w/o board) on 1:10
Set 3 (400)
4 x
50 pull choice on 1:00
50 easy choice on 1:00
Turn and Dives?
Cool Down (250)
100 free
50 back
50 double arm backstroke DAB
50 sculling
Total: 3,650