Sunday 20th January 2019, coach Kaliah
Long Course
Warm Up (1,100)
300 choice
4 x 100 drill (2 free/ 2 choice) on 2:45, 3:00
8 x 50 (50 drill/ 25/sprint/25 easy) on 1:10
Main Set (1,500)
10 x 100 @ 2:30 Alt. free/non-free
50 sprint/ 25 easy/ 25 sprint strong finish
4 x 100 IM (25/25/25/25) on 2:30
100 drill on 2:30
Dives @7:10:
4 x 25 IM walkbacks
50 AO timed
Cool Down (300)
100 free
100 back
100 KOB
Total: 3,000