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Sunday April 8th 2018, coach Kaliah
Warm Up (1,000)
300 free
4 x 100 (back/ choice) on 1:45, 2:00
12 x 25 on 45″, 50″ as 4 rouns:
1. Drill
2. MP
3. Swim
Main Set (2,100)
6 rounds:
4 x 50 sprint timed on 50″, 1:00
100 easy on 2:00
3 x 100 (50 drill/ 50 easy) on 2:00, 2:15
Cool down (250)
100 free
100 back
50 KOB
Total: 3,350