Saturday February 9th 2019, coach Kaliah
Warm-Up (1,100)
300 choice on 1 min rest
4 x 200
1. Back
2. Kick
3. Pull
4. IM drill
All on 3:30/4:00
Main Set (2,300)
16 x 50 (alt. free/non-free)
1. Easy on 1:00
2. Build on 50
3. Sprint on 40
4. Drill on 50
6 x 100 (25 kick on right side/50 KOB/ 25 kick on left side) on 2:30
8 x 75 IM on 1:45
1. fly-back-breast
2. back-breast-free
12 x 25 (odd- sprint/ even- easy) on 45
Cool Down (300)
100 free
100 back
100 KOB
Total: 3,700