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Sunday 28th October 2018, coach Kaliah
Pre-Set (1,200)
200 choice
4 rounds, IM order, 1 min rest
25 swim easy on 45
50 KOB on 1:15
75 drill on 1:45
100 swim (50 build/ 50 sprint) on 2:15
Main Set (2,100)
10 x 100 (free/ back) on 2:00, PB +10 => prep for the meet
4 rounds, IM order, 1 min rest
100 pull strong on 2:00
50 swim on 1:00 (PB + 5)
50 kick on 1:15
12 x 25 walkbacks deep end
Cool Down (300)
100 free
100 back
50 KOB
50 scull
Total: 3,600