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Saturday, 3 February, 2018, coach Kaliah
Warm Up (1,000)
400 choice with 1:00 rest
4 x 100 pull/kick on 2:30
4 x 50 IM order, 25 drill + 25 Swim @ 1:00
Main Set (2,300):
1 x 400 free strong on 6:00
2 x 300 (100 free + 100 back + 100 choice) @ 4:30
3 x 200 (50 sprint + 50 build) choice @ 3:00
4 x 100 (50 kick on back + 50 free technical) @ 2:00
6 x 50 alt. drill and easy free
Cool Down (300)
300 choice
Total: 3,600