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Saturday March 17th, 2018, coach Kaliah – Happy St.Patties
Warm Up (1,000)
400 warm up (100 swim/100 pull)
2 x 100 (50 kick/ 50 drill) on 2:00, 2:30
4 x 50 (25 sprint/25 easy) 2 free, 2 choice 50, 1:00
Main Set (2,100)
2 rounds of:
4 x 100 IM @ 2:00, 2:15
2 x 100 pull (3 breath, 5 breath) @ 2:00, 2:15
6 x 50 (25 sprint choice/ 25 easy free) @ 45, 1:00
6 x 25 (start at flags, fast turn, sprint 15m, easy finish) on 40, 50
Set 2 (200)
8 x 25 walk-back in the deep end on 2:00
Cool Down (250)
100 free
100 back
50 KOB
Total: 3,550