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Sunday 4th November, 2018
Warm Up (1,300)
300 choice on 1 min rest
4 x 100 (back/pull) on 2:15
6 x 50 (25 swim/ 25 KOB) on 1:15
12 x 25 on 45″ as 4 rounds of
1. Drill
2. MP
3. Swim
Main Set (2,000) SUPER 500’s
2 rounds:
2 x 100 free (easy/sprint) on 2:00
4 x 50 free (PB+5) on 1:00
4 x 25 free flags on 45
————2 min rest———-
4 x25 flags IM on 45
4 x 50 IM on 1:10 (50 each or 12.5)
2 x 100 IM on 2:00
————-2 min rest———-
Turns: 8 each from flags @ 9:50
Cool Down (250)
50 free
50 back
100 catch-up (50 free/50back)
50 scull
Total: 3,550