Sunday Feb. 3rd 2019, coach Kaliah
Warm-Up (1,300)
300 choice on 1 min rest
8 x 100 IM order (25 MP/ 25 strong swim) on 2:00
4 x 50 choice (fast into wall from flags) on 1:00
Main Set (2,000)
6 rounds:
100 white water kick on 2:30
100 strong pull on 3:00
Alt. free/non-free
2 x 200 (3/5/7/9 breathing) on 4:30
4 x 100 IM drill on 2:00
Turns at the bulkhead @9:40
Cool Down (200)
100 free
50 back
50 KOB
Total: 3,500