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Saturday 20th October 2018, coach Kaliah
Warm Up (1,200)
400 (free/back) on 1 min rest
6 x 100 (kick/ pull) 2 free, 4 choice @ 2:15 / 2:30
4 x 50 free @ 1:00
1 & 3 – as few strokes as possible
2 & 4 – as few breaths as possible
Main Set (1,850)
12 x 50:
3 x 50 free @ 50″
3 x 50 choice @ 1:00
3 x 50 choice @ 45″ *Max effort*
3 x 50 free @ 50
200 easy (100 kick/100 pull) on 1 min rest
9 x 50 kick:
3 x 50 choice @ 1:15
3 x 50 free @ 1:00
3 x 50 choice @ 1:20
200 easy (100 free/100 back)
4 rounds:
75 IM @ 1:45
1 & 3- fly, back, breast
2 & 4- back, breast, free
25 KOB @ 1:00
Cool Down (400)
2 x 50 easy free
2 x 50 easy back catchup
2 x 50 easy breast
2 x 50 KOB (25 dolphin / 25 flutter)
All on 1 min
Total: 3,450
*Next week: Saturday “Backstroke Workshop*