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Sunday, 28 January, 2018, coach Kaliah
Warm Up (1,050)
300 swim free with 30 rest
6 x 75 alt. free / back on 1:30
6 x 50: 3 free pull / 3 choice on 1:00
Main Set (come consult Kaliah about videos individually!) (2,100):
6 x 150: 100 strong / 50 drill on 2:30
3 x 200: shark drill* / bow and arrow / one arm on 4:00
3 rounds:
50 sprint free (straight arm) on 1:00
50 easy free (long reach) on 1:00
12 x 25: 6 free (long strong, consistent) and 6 choice strong on 50″
Cool Down (100)
100 easy free
Total: 3,200
* Shark Drill: put a kick board between your legs, while swimming freestyle touch the board with your hand at the end of each stroke.