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Saturday April 7th 2018, coach Kaliah
Warm Up (1,000)
400 (100 free/ 100 back)
4 x 100 (drill/pull) on 2:00, 2:30
8 x 25 IM (easy/sprint) on 45, 50
Main Set (3,000)
2 rounds:
8 x 50 sprint 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 sprint free keep same pace on 4:00
Cool down (250)
100 free
100 back
50 KOB
Total: 4,250