Saturday, 16 December, 2017, coach Kaliah
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400 choice
2 x 100 IM on 2′
4 x 50 (b&a/ cu) on 1′
2 x 200 freestyle on 3:30
4 x 75 pull (free / back) on 2:00
4 x 50 kick (w/board/ w/o) on 1:30
8 x 50 (25 sprint / 25 easy) IM on 1:00
2 x 100 IM order kick on 2:00, 2:15, 2:20
200 freestyle (3 strokes/ 5 strokes/ 7 strokes)
4 x 100 (75 drill/ 25 sprint) 2 free, 2 choice on 2:00
16 x 25 (15m sprint/ rest easy) 4 each stroke on 45 secs
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Cool down: 300 free / back
Total: 3,700 / 2,100
Duration: 1h 10′ if following time