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Sunday, 17 June, 2018, coach Angela
Warm Up (200)
200 CH mix
Set 1 (800)
3 x (8 x 25) FR @ 45
12.5 underwater kick + 12.5 swim
R1 FR
R2 BR
R3 BK
+ 200 IM
Set 2 (700)
3 x (8 x 25) FR @ 45
12.5 scull + 12.5 swim
1 & 2 position 1 R1 FR
3 & 4 position 2 R2 BR
5 & 6 position 3 R3 BK
7 & 8 position 4
+ 100 FR glide
Set 3 (1,100)
3 x (6 x 50) @ 60 / 1:30
5 sec wall kick + 12.5 swim + turn @ half + 12.5 swim back to start + turn @ wall + 25 swim ez
+ 200 CH superwalls
Set 3 (300)
3 x (4 x 25) fast @ 40
R1 FR
R2 BR
R3 BK
Warm Down (100)
100 CH ez
Total: 3,200