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Saturday October 6th 2018, coach Kaliah
Warm Up (1,100)
300 (50 free/ 50 choice) on 1 min rest
2 rounds:
4 x 100 @ 1:45 / 2:00:
1- scull/swim
2- kick/swim
3- drill/swim
4 choice
Main Set (2,200)
4 x 150 (50 free/ 50 stroke/ 50 free) max effort @ 2:30 / 3:00
12 x 50 @ 1:00 / 1:15:
1. Kick on back
2. Build
3. Smooth
4. Fast kick
5. Sprint
6. Easy swim
6 x 50 (breathing every 5/ breathing every 7) @ 1:00 / 1:15
even pull
odd swim
4 x 100 IM (kick/pull) on 2:30, 2:45
12 x 25 Dives and walkbacks, 3 of each stroke
Cool Down (200)
100 free
50 back
50 KOB
Total: 3,500