Sunday, December 16th 2018, coach Kaliah
Warm Up (1,100)
400 SKPS
8 x 50 (25 drill/ 25 swim) on 1:00
12 x 25 (1. Drill/ 2. MP/ 3. Swim) on 45
*Waterpolo game at 9! If you don’t want to play, the rest of the set for you!*
Main Set (800)
8 x 50 sprint free on 50, 1:00
8 x 50 sprint choice on 50, 1:00
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 as 3 rounds {4 each stroke} on 45, 50
Cool Down (300)
100 free
100 back
100 KOB
Total: 3,600