Saturday, January 19th 2019, coach Kaliah
Warm Up (1,000)
300 choice
8 x 50 (25 KOB/ 25 easy) on 1:00
12 x 25 @ 45″ as 4 rounds:
1) Drill
2) MP
3) Swim
Main Set (2,500)
6 x 300 as
200 build to sprint on 3:30/4:00 (alt. free/non-free)
———–1 min rest————–
100 easy free on 2:00/ 2:30
4 x 50 IM strong on 1:15/ 1:30
2 x 100 choice (50 drill/ 50 swim) on 2:45/3:00
6 x 50 Pull @ 1:00 Alt Free/non-Free
Cool Down (200)
50 free
50 back
50 breast
50 KOB
Total: 3,700