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Saturday 27th October 2018, coach Kaliah
Warm Up (1,100)
300 choice
2 x 100 free (50 catch-up/ 50 zipper) on 1:45, 2:00
6 x 50 pull free/back on 1:15
12 x 25 (2 free, 2 breast, 2 fly, 6 back) on 45
BACKSTROKE WORKSHOP @11 (~ 1,150)
Videos, Technique, Stroke, Arms, Kick, Breathing, Roll, Shoulders
4 x 50 :
1 & 3 – kick on back, overroll (no arms, shoulders) on 1:15
2 & 4 – slow 3/3/3
6 x 75 (25 sprint/ 25 easy/ 25 sprint) on 1:30
12 x 25 back on 45
odd- fast
even- strong
8 x 25 (3 free strokes/ 3 back strokes/ flip turn) on 45
Main Set (If you don’t want to do the workshop) (1,850)
6 x 100 (build each 25 till sprint) 3 free/3 choice on 2:00/2:30
4 rounds (2 free, 2 choice):
150 as 50 easy/ 50 build/ 50 sprint on 3:00/3:30
50 easy kick on 1:30
6 x 75 (50 drill/ 25 swim) 3 free/ 3 choice on 1:45/2:00
Fun relay (5 x (4 x 25)) at 11:40
Cool Down (200)
100 free
50 back
50 KOB
Total: 2,400+