Saturday January 26th 2019, coach Kaliah
Warm Up (1,200)
200 choice on 1 min rest
6 x 100 drill (alt. free/ choice) on 2:00
4 x 50 (25 front sculling with kick (work the under catch)/ 25 fast free)
4 x 50 (25 back sculling with kick (work the under catch)/ 25 fast back
Main Set (1,650)
12 x 50 as 4 rounds:
1 x 50 build on 1:00
1 x 50 timed on 50
1 x 50 easy on 2:00
Alt. free/ non-free
6 x 75 choice kick (25 easy/ 25 white water/ 25 easy) on 2:00
2 x 200 pull (50 free/ 50 back) on 4:00
8 x 25 Dives / walkbacks @11:30 + Go Pro
Cool Down (350)
6 x 25 stretch out free on 45
100 easy pull
100 easy KOB
Total: 3,200