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Sunday 21st October 2018, coach Kaliah
Pre-Set (1,800)
300 choice
4x 75 free——————–1 x75 1/1/1 Fly
3 x75 back —————– 2 x75 catch up back
2 x 75 breast—————3 x 75 pull buoy under stomach breast
1 x 75 fly——————– 4 x 75 bow and arrow/ catch-up Free
All 75s @ 1:45
Main Set (1,650)
5 x 100 descending free @ 2:00, 2:30
5 x 100 choice @ 2:15, 2:45
3 rounds (1 free, 2 choice):
2 x 50 fast @ 50″ / 1:00
50 kick @ 1:30
8 x 25 IM dives, walkbacks
Cool Down (200)
100 free
50 back
50 scull
Total: 3,650