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Sunday, 10 June, 2018, coach Angela
PRACTICE A
Warm Up (400)
100 FR
100 12.5 kick + 12.5 swim
100 IM order
100 FR fins & paddles
Set 1 (300)
2 x (6 x 25) kick
1 tombstone kick w / KB
1 kick w / KB
R1 no fins @ 20 rest
R2 fins @ 15 rest
Set 2 (400)
2 x 200 pul w / paddles @4
25 BK + 50 FR + 25 6 beat (arm extended upward)
Set 3 (800)
2 x (8 x 50) IM order (first 25)
25 AO (15 underwater kick + 10 swim) + 25 FR ez
R1 no fins @ 1:45
R2 fins @ 1:30
Set 4 (600)
6 x 100 @ 1:45
25 streamline kick build + 50 FR fast + 25 BK ez
Warm Down (500)
200 fins & paddles
200 fins
100 no equipments
Total: 3,000
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Sunday, 10 June, 2018, coach Angela
PRACTICE B
Warm Up (400)
100 FR
100 12.5 kick + 12.5 swim
100 IM order
100 FR fins & paddles
Set 1 (300)
2 x 150 kick @ 30 REST
25 tombstone kick w / KB + 50 kick w / KB
1 no fins
2 fins
Set 2 (400)
400 pul w / paddles
25 BK + 50 FR + 25 6 beat (arm extended upward)
Set 3 (800)
2 x (2 x 200) @5
25 IM order AO (15m underwater kick + 10m swim) + 25 FR ez
R1 no fins
R2 fins
Set 4 (600)
25 streamline kick build +100 fast + 25 ez
Warm Down (500)
200 fins & paddles
200 fins
100 no equipments
Total: 3,000