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Saturday, 6 January, 2018, coach Kaliah
Warm Up (400)
400 SKPS
Endurance set (1,800):
3 x 400 on 1′ rest:
1) Build
2) 50 fast free /50 easy choice
3) Build
6 x 100 @ 2’00 strong
Sprint set (600):
12 x 25 @ 45″ IM order
6 x 50 @ 1′ holding 45″ free
Medium set (700):
4 x 100 @ 2’30”
2 free
2 choice
4 x 75 @ 1’45” as
50 drill + 25 sprint IM
Cool Down (500)
500 (200 free/150 kick /150 pull)
Total: 4,000