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Saturday, 09 June, 2018, coach Angela
Warm Up (1,200)
400 FR
400 non FR
400 2nd stroke
Set 1 (200)
8 x 25 IM drill @ 15 rest:
1 & 5 FLY [3 /3 /1]
2 & 6 BK [6 beat]
3 & 7 BR [glide on 3]
4 & 8 FR [zipper]
Set 2 (600)
2 x (6 x 50)
1 kick fast w / KB
1 FR super walls
R1 no fins kick @2 ; swim @1:30
R2 fins kick @60 ; swim @45
Set 3 (1,200)
2 rounds:
3 x 50 @ 60 / 1:10
R1 – 25 BK + 25 FR
R2 – 25 BR + 25 FR
2 x (2 x 75) @ 1:20 / 1:30
R1 – 50 BK + 25 FR
R2 – 50 BR + 25 FR
3 x 100 @ 1:40 / 1:50
R1 – 50 BK + 50 FR
R2 – 50 BR + 50 FR
Warm Down (200)
200 CH
Total: 3,400