Sunday 6th January 2019, coach Kaliah
Warm Up (1,000)
300 choice on 1 min rest
8 x 50 (25 pull no pull buoy/ 25 strong) 4 free/4 choice on 1:00
12 x 25 on 40, 50
1. Drill
2. MP
3. Swim
Main Set (2,400)
8 rounds (4 free/ 4 choice):
100 strong keeping same pace on 1:45
100 easy work technique on 2:00
8 x 50 kick (alt. w/board/ w/o board) on 1:10
4 rounds:
50 pull choice on 1:00
50 easy choice on 1:00
Cool Down (300)
100 free
100 back
50 catch up backstroke
50 scull
Total: 3,700