Saturday, 2 December, 2017, coach Kaliah
Warm up (800):
400 SKPS
Main Set (3,650): Clock Set
1 x 200 IM drill @ 4′
2 x 100 easy free @ 1’45”
3 x 100 kick (50 board/ 50 no board) @ 2’00”
4 x 75 IM @ 1’30”
5 x 50 swim (25 sprint / 25 easy choice) @ 1′
6 x 50 Pull (2 free/ 2 back / 2 free) @ 1’15”
7 x 50 IM @ 1′
8 lengths (200) breathing 3/5 per 25 on 3’30”
9 x 50 sprint @ 1′ free, back, choice
10 x 25 (odd sprint / 25 easy choice) @ 40″
11 x 50 build, choice @ 1′
12 x 25 IM order, build @ 40″
Cool Down:
100 easy free
Total: 4,150