Sunday February 10th 2019, coach Kaliah
Warm-Up (1,500)
800 SKPS on 1 min rest
8 x 50 (25 back tick-tock/ 25 choice drill) on 1:00
12 x 25 {1. Dril 2. MP 3. Swim on 45
Main Set (2,000)
4 x 500 as 2 rounds:
2 x 200 (desc. Every 50) on 3:30/ 4:00
100 drill on 2:00
—————–1 min rest ————————-
2 x 100 build swim on 2:00
4 x 50 sprint on 50
4 x 25 (hallway underwater/ strong rest of the way) on 45
Cool Down (350)
200 free (3-5-7-9)
100 back
50 KOB
Total: 3,850