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Sunday April 15th 2018, coach Kaliah
Warm Up (1,100)
400 (200 free/ 200 choice)
8 x 50 (back/ choice drill) on 1:00, 1:15
12 x 25 as 4x
1. Drill
2. MP
3. Swim
Main Set (2,000)
3 x
100 sprint on 2:00, 2:15
100 easy on 2:30, 2:45
200 build on 3:30, 3:45
(2 free/ 1 choice)
8 minutes whistle kick
4 x 100 (50 drill/ 50 swim) on 2:00, 2:15
Cool down (250)
100 free
100 back
50 KOB
Total: 3,350