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Sunday October 14th 2018, coach Kaliah
Warm Up (1,100)
300 choice on 1 min rest
4 x 75 IM (50 drill / 25 KOB) on 1:30,1:45
2 x 100 (25 sprint/ 50 easy/ 25 sprint) on 2:00, 2:15
12 x 25 (1. Drill/ 2. MP/ 3. Swim) on 45, 1:00
Main Set (2,000)
8 x 100 @ 2:00 / 2:30 Alt free/choice
50 sprint (PB +5)
50 easy
300 choice easy on 1 min rest
6 x 50 pull (alt. free/back) @ 1:10 / 1:20
2 x 200 (breathing 3,5,7,9) each 50 @ 3:30 / 4:00
8 x 25 flag-to-flag (IM) @ 45″ / 1:00
Cool Down (300)
100 free
100 back
50 KOB
50 scull
Total: 3,400