Print doesn’t work from MS Edge, use a different browser to print
Sunday March 11th, 2018, coach Kaliah
Warm Up (1,000)
4 x75 free———————> 4 x25 KOB
3 x 75 back——————–>3 x 25 strong choice
2 x 75 breast——————> 2 x 25 pull no pull buoy
1 x 75 OAF———————>1 x25 sprint
On 1:45 On 40″
Main Set (2,600)
2 rounds:
200 build free on 3:30, 4:00
100 IM on 1:45, 2:00
200 back (alt. 50 swim/ 50 catch-up) on 4:00, 4:30
100 kick (alt. 25 fast/ 25 easy) on 2:00, 2:30
– 1:00 rest
8 x 25 (alt. sprint/ easy) IM order on 40, 50
2 x 100 sprint (free/choice) on 1:45, 2:00
200 IM drill on 3:30, 4:00
100 pull choice on 2:00, 2:30
Turn and Dives?
Cool Down (250)
100 free
100 back
50 KOB
Total: 3,850