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Sunday April 25
Coach Dale
Warm up
  1. 4 X 150
    100 STROKE/ 50 KICK OR 50 DRILL

    (600/600)
Drill
  1. 8 X 75
    ODDS: 25 SIX COUNT KICK/ 50 GALLOP
    EVENS: 25 GALLOP/ 50 LOWEST STROKE COUNT OF YOUR ADULT LIFE
    600/1200M
Main Set
  1. 3 X 400 MODERATE PACED, C+20

    1 X 100 DRILL

    2 X 300 UP TEMPO, C+25

    1 X 100 DRILL

    1 X 200 FAST, C+30
    2200/3400M
PULL
  1. 2 X 400 FOCUS ON STROKE LENGTH
    800/4200M