Coach Annika
Warm up
4 x 150
100 free/ 50 drill or kick choice
(600/600m)
Drill
- 10 x 50: RI :10
1-3: Kick
4-6: 25 Fist/25 Catchup
7-10: Golf
(600/1200m)
Main Set
- 3 Rounds:
1 x 150 1 x 200 1 x 200 1 x 100
#1: Swim on 200 cruise, cruise+10, cruise, cruise
#2: 200 cruise, cruise+10, cruise-10, cruise
#3: 200 cruise, cruise-5, cruise-10, cruise
(1950/3150m)