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Sunday November 18th 2018, coach Kaliah
Warm Up (1,100)
400 SKPS
4 x 100 (50 drill/ 50 swim) 2 free/ 2 choice on 2:15
12 x 25 on 45″
1. Drill
2. MP
3. Swim
Main Set (2,000)
10 x 100 @ 2:15
1, 6 – easy free
2, 7 – build IM
3, 8 – fast free PB +5″
4, 9 – strong free
5, 10 – easy choice
8 x 50 work turns (free/choice) on 1:00
4 x 100 (IM order kick) on 2:45
8 x 25 (easy/fast) IM order on 45″
Turns @9:40
Cool Down (300)
100 free
100 back
50 KOB
50 scull
Total: 3,400