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Saturday April 14th 2018, coach Kaliah (Long course)
Warm Up (1,000)
300 (50 free/50 back)
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 (2,000)
Fake 50’s
10 x 100 (5 free/ 5 choice) (50 sprint/ 25 easy/ 25 sprint strong finish) on 2:30, 2:45
3 x
4 x 50 IMO on 1:00
100 drill on 3:00, 3:30
Walkback 50’s
Cool down (250)
100 free
100 back
50 KOB
Total: 3,200