Print doesn’t work from MS Edge, use a different browser to print
Sunday March 18th, 2018, coach Kaliah
Warm Up (1,200)
300 (free/back/choice) on 1:00 rest
4 x 75 drill (alt. free/back) on 2:00
6 x 50 (25 sprint/25 easy) 3 free/3 choice on 1:00
12 x 25 on 45 as 4 x
1. Drill
2. MP
3. Swim
Main Set (2,200)
8 x 100 negative split (slower/ faster last 50) on 1:45, 2:00, or 30 secs 4 free/ 4 choice
4 rounds:
100 choice on 2:00, 2:15, or 30 secs rest
4 x 50 (25 sprint/25 drill) on 1:00 (IM order)
2 x 100 pull choice on 2:45, 3:00, 30 secs rest
Turn and Dives?
Cool Down (250)
100 free
100 back
100 KOB
Total: 3,600