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Sunday, 11 February, 2018, coach Kaliah
Warm Up (1,150)
400 alt 100 free / 100 back, 1’00 rest
6 x 75 as 50 easy + 25 sprint choice @ 1’30”
6 x 50 KOB / strong choice @ 1’00”
Main Set (1,450):
15 x 50 @ 50″ / 1′ / +
5 sprint free
5 back
5 choice
3 x 100 build free @ 1’45”
2 x 200 as [50 swim + 50 KOB + 50 Drill + 50 Sprint @ 3’45” / 4’00”
Mini timed trial in the deep end with starts (250):
Event 1: 50 Fly; Heat 1: men; Heat 2: women
Event 2: 50 Back; Heat 1: men; Heat 2: women
Event 3: 50 Breast; Heat 1: men; Heat 2: women
Event 4: 50 free; Heat 1: men; Heat 2: women
short break
3 x 50 free relay
Cool Down (150)
150 choice
Total: 3,000