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Friday, 26 January, 2018, coach Kaliah
Warm Up (1,100):
400 (100 swim/100 kick/100 pull/ 100 swim) on 1:00 rest
4 x 50 free drill on 30″ rest
3 x 100 pull (50 shark-drill*/ 50 pull) on 1:00 rest
8 x 25: 25 sprint free / 25 easy choice on 20″ rest
Main Set (2,100):
4 x 200 (alternating free and back) on 1:30 rest
16 x 25 (drill: 4 each stroke) on 20″ rest
400 pull on 1:30 rest
3 x 100 ( fast 25 / easy 50 / fast 25) choice on 1:00 rest
4 x 50 (easy drill, choice) on 30″ rest
Cool Down (100)
100 easy free
Total: 3,300
* Shark Drill: put a kick board between your legs, while swimming freestyle touch the board with your hand at the end of each stroke.