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Masters Set: Saturday March 24th 2018, coach Kaliah
Warm Up (900)
600 (200 swim/200 pull/ 200 drill) on 1 min rest
12 x 25 on 45 secs; 4 sets of
1. Drill
2. MP
3. Swim
Main Set: Clock Set 2.0 (2,950)
1 x 100 timed on 2:00
2 x 150 (75 drill/75 easy) on 2:30
3 x 100 (50 sprint/ 50 easy) on 2:00
4 x 75 IM on 1:30
5 x 50 negative split on 50, 1:00
6 x 50 pull (3 free/ 3 choice) on 1:00, 1:15
7 x 50 IM (12.5 fly, 12.5 back, 12.5 breast, 12.5 free) on 1:00
8 minutes whistle kick
9. 3x {50 sprint
50 easy
50 build all on 50, 1:00
10 x 25 (alt. sprint/easy) on 45
11 KABOBS
12 x 25 walkbacks on 2:00
Cool Down (250)
100 free
100 back
50 KOB
Total: 4,100