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Saturday 10th November 2018, coach Kaliah
Warm Up (1,000)
200 choice
8 rounds (2 free, 2 back, 2 breast, 2 choice):
50 swim on 1:00
50 (odd- kick/ even-pull) on 1:15
Main Set (1,800)
4 x 100 strong hold on 2:30 (2 free, 2 choice)
8 x 75 (25 easy, 25 MAX, 25 easy) on 1:45
4 rounds:
100 free (breathing every 3,5,7,9) on 2:30
2 x 50 choice (odd- fast breakout/ even- fast finish) on 1:00
@ 11:30 those wanting to practice dives, turns, relay takeover for meet or practice- DEEP END
Cool Down (300)
100 free
50 back
50 breast
50 KOB
50 scull
Total: 3,100