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Saturday, 07 July 2018, coach Angela
Warm Up (300)
300 CH mix
Set 1 (900)
2 x (6 x 50) CH kick w / KB
R1 @1:15 – 1:30
R2 w / fins @ 60 – 1:15
+ 300 CH glide w / fins
Set 2 (1,100)
2 x (4 x 100) CH pull w / KB
R1 @2 – 2:15
R2 w / paddles @ 1:45 – 2
+ 300 CH glide w / paddles
Set 3 (500)
25 FLY + 50 BR + 75 BK + 100 FR + 200 IM + 50 DA BK
Set 4 (200)
4 x 25 descending 1 – 4 CH @45 – 60 with dives
2 x 50 1 max / 1 fast @ 1:15 – 1:30 with dives
Warm Down (100)
2 x 50 vertical streamline dive + 50 CH ez swim @2
Total: 3,100