Saturday, January 5th 2019, coach Kaliah
Warm Up (1,200)
400 (100 free/ 100 choice) on 1 min rest
6 x 100 (drill/pull/ kick) on 2:00, 2:30
8 x 25 IM (easy/sprint) on 45, 50
Main Set (3,000)
2 rounds:
8 x 50 build on 50, 1:00 (4 free/4 choice)
4 x 75 IM on 1:45, 2:00
3 x 100 (50 easy/50 sprint) on 1:45, 2:00
2 x 150 build free on 2:30, 2:45
1 x 200 build free keep same pace on 4:00
Cool Down (150)
50 free
50 back
25 KOB
25 scull
Total: 4,350