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Saturday, 16 June, 2018, coach Angela
PRACTICE A
Warm Up (500)
100 swim ez
100 kick w / KB
100 pull w / buoy
100 drill
100 swim fast
Set 1 (600)
2 x (8 x 25) kick w / KB @ 46 – 60
1 – 4 desc.
R1 FR
R2 BK
R3 BR
+ 50 DA BK ez
Set 2 (300)
3 x 100 pul w / paddles @30 rest
25 ez + 50 build + 25 ez
Set 3 (800)
2 x (8 x 50) @ 1:15 – 1:30
23 / 25 / 27 / 30
R1 FR
R2 non FR
+ 100 CH ez
Set 4 (100)
2 x 25 FR max @ 30
Warm Down (400)
100 BK
200 CH
100 FR glide
Total: 2,700
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Saturday, 16 June, 2018, coach Angela
PRACTICE B
Warm Up (500)
100 swim ez
100 kick w / KB
100 pull w / buoy
100 drill
100 swim fast
Set 1 (800)
2 x 200 kick @ 5
25 ez w / KB + 25 streamline build + 25 streamline AO + 25 ez x 2
1 FR
2 BK
3 BR
+ 200 CH ez
Set 2 (300)
300 pul w / paddles
25 ez + 25 build + 25 max + 25 ez x 3
Set 3 (800)
2 x 400 @ 10
25 ez + 50 build + 50 max + 25 ez
+ 100 CH ez
Set 4 (100)
100 FR max
Warm Down (400)
100 BK
200 CH
100 FR glide
Total: 2,900