Mar. 17, 2018

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Saturday March 17th, 2018, coach Kaliah РHappy 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