Saturday Feb. 2nd 2019, coach Kaliah
Warm-Up (1,000)
200 choice on 1 min rest
4 x 100 (free/back), 2 swim 2 pull on 2:30
8 x 50 on 1:00
e: 25 dolphin dives/ 25 choice
o: 25 back catch up / 25 choice
Main Set (2,250)
5 x 250 IM on 4:00
25 FLY/ 75 BACK/ 50 BREAST/ 100 FREE
Alt. swim/ drill
6 x 100 (50 bow and arrow/ 50 choice drill) on 2:00
Relay Style in Groups of Three:
16 x 25 (4 x 25 IM order)
Cool Down (200)
100 long free
50 back
50 KOB
Total: 3,450