Print doesn’t work from MS Edge, use a different browser to print
Sunday September 30th 2018, coach KaliahÂ
Pre-Set (1,800)
800 SKPS (200 swim/ 200 kick/200 pull/ 200 swim) on 2 mins rest
4 x 100 (shark drill/ kick) on 2:00/2:30
6 rounds (3 free/ 3 choice):
50 drill on 1:00
50 swim (25 easy/ 25 sprint) on 1:00
Main Set- IM it Up (2,300)
2 rounds:
200 IM kick on 4:00
2 x 100 IM on 1:45, 2:00
4 x 50 IM drill on 1:00, 1:15
8 x 25 (IM order; easy/fast) on 45
2 x 200 ( 25 fly/50 back/ 50 breast/75 free) on 4:00
12 x 25 IM @ 45″
1. Drill
2. MP
3. Swim
Turns
Cool Down (200)
100 free
50 back
50 KOB
Total: 4,300