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Sunday 11th November 2018, coach Kaliah
Remembrance Day
Please remember to have a moment of silence at 11:11 to think of those who fought and died for our sake. My family is military and this day has been one I personally use to remember my grandfather, be thankful to have my father and Uncle return from war, and think of all other brave soldiers risking their lives for mine. Thankful for you all and thinking of all loved ones at this time.
– Coach Kale
Warm Up (1,000)
200 choice
6 x 100 choice (drill/ pull/ kick) on 2:15 /2:30
8 x 25 (odd- IM sprint/ even- easy free) on 45
Main Set (3,000)
2 rounds:
8 x 50 build on 50, 1:00 (2 free/ 2 back/ 2 free/ 2 choice)
4 x 75 IM (50 drill, 25 KOB) on 1:45, 2:00
3 x 100 (50 build/ 50 strong) on 2:00, 2:30 (1 free/ 2 choice)
2 x 150 choice (50 easy, 50 build, 50 sprint) on 2:30, 2:45
1 x 200 IM drill on 4:00, 4:30
2 min rest
Cool Down (250)
100 free
100 back
50 KOB
Total: 4,250
Alternative Set (1,300) for those Doing the Meet or just don’t like that one I guess too lol
6 x 100 (50 drill/ 50 strong) on 2:00 (free/ choice)
8 x 50 (easy/ build- stretch out) on 1:00 (free/choice)
12 x 25 (IM order, easy stretch out) on 45