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Sunday 20 May, 2018, coach Angela
Warm up (600)
200 kick
200 pull
200 swim
can use equipment on 2nd 100 of each of the 200s (fins, paddles, fins+paddles)
Set 1 (800)
4 x 200 IM @ 3’45”
25 fly + 50 BK + 50 BR + 75 Free
Set 2 (1,200) focus on turns and walls
3 x 400 @ 7′
25 ez
100 glide
50 build
25 max
Set 3 (500) focus on volume control
5 x (4 x 25) IM:
R1 @30″
R2 @40″
R3 @50″
R4 @40″
R5 @30″
Warm down (600)
2 x 300
R1 Turns
R2 DPS
Total: 3,700