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Sunday, 21 January, 2018, coach Kaliah
Warm Up (1,050):
4 x 75 free 1 x 75 free
3 x 75 back 1 x 75 free
2 x 75 breast 1 x 75 free
1 x 75 3/3/3 fly 1 x 75 free
all on 1:30
Main Set (2,100):
4 (2) x 400 (200 swim/100 kick/ 100 pull) on 7:00 or 30″ rest (2 free/ 2 choice)
10 x 50 sprints holding 40 on 1:00 (alt. free/choice)
3 rounds:
100 pull on 2:00
50 drill on 1:00
Cool Down (300)
300 easy free
Turns and dives if time
Total: 3,900