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Saturday 13th October 2018, coach Kaliah
Warm Up (1,000)
400 SKPS on 1 min rest
6 x 100 @ 1:45 / 2:00
1, 4 – pull
2, 5 – kick
3, 6 – swim
1st round free, 2nd round choice
Main Set (2,200)
20 x 50 @ 1:00 :
1 – 5: free build
6 – 10: choice build
11 – 15: 1st 25 sprint choice (strong breakout)
16 – 20: 2nd 25 sprint choice (strong finish)
2 x 300 IM drill (75 each) @ 4:00 / 4:30
6 x 50 (shark drill/ bow and arrow) @ 1:00 / 1:15
12 x 25 walkbacks deep end dives
Cool Down (200)
50 zipper drill
50 flag on back
50 Russian drill
50 scull
Total: 3,400