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Sunday, 18 February, 2018, coach Kaliah
Warm Up (1,000)
800 SDPS
4 x 50 (Ch. drill) on 1:00
Main Set (800):
8 x 50 sprint free on 50″, 1′
8 x 50 sprint choice on 50″, 1′
Kick Set (700):
2 x 100 free kick on 2:00, 2:30
4 x 75 IM order on 1:45, 2:00
4 x 50 (alt. KOB / with a board) on 1:15, 1:30
Drill Set (700):
4 x 100 IM drill on 2:00, 2:30
12 x 25, 3 each stroke on 45″, 50″
Cool Down (300)
100 free
100 back
100 KOB
Total: 3,500