Sunday, Dec. 2nd 2018, coach Kaliah
Warm Up (1,250)
400 SKPS
8 x 50 (4 IM kick/ 4 IM pull) on 1:00/ 1:10
6 x 75 (25 easy, 25 build, 25 fast) 3 free/ 3 choice on 1:45
Main Set (2,000)
8 x 200 @ 3:30 / 4:00
1,5- 100 free/ 100 choice
2,6- (25 sprint/ 25 strong)
3,7- choice strong
4,8- breathing 3,5,7,9 long free
4 x 100 IM drill on 2:15/ 2:30
Cool Down (400)
4 x 50 easy free on 1:00
100 back (catch-up/ flag) on 1:45
50 penguin breast (no arms) on 1:15
50 KOB
Total: 3,650