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Friday 25 May, 2018, coach Angela
Warm up (700)
300 mix
200 Free DPS
100 BK ez
50 BR fast
25 ch max
25 DAB
Set 1 (800)
2 rounds of 4 x 100 Free, R1 Desc 1- 4 and R2 Asc 1-4
R1 R2
1 @ 1:45 1:15
2 @ 1:35 1:25
3 @ 1:25 1:35
4 @ 1:15 1:45
Set 2 (800) Kick
800 kick
every other 200 w/fins
every 4th 25 max
Set 3 (800)
2 rounds of 4 x 100 non-Free, R1 Desc 1- 4 and R2 Asc 1-4
R1 R2
1 @ 2:00 1:30
2 @ 1:50 1:40
3 @ 1:40 1:50
4 @ 1:30 2:00
Warm down (400)
choice of drill, kick, swim, pull:
100 fly
100 back
100 breast
100 free
Total: 3,500