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Friday December 5
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600y)
Drill
  1. 3x100 (25 swim/50 drill/25 kick)
    Choice of strokes and drills
    3x50 swim Freestyle Golf on cruise+10 sec
    3x50 choice Golf on cruise+15 sec

    (600/1200y)
Main
Distance option
  1. Distance option in preparation for next month’s 1 hour postal swim:
    1x20 minute swim. Get distance covered in 20 minutes
    1x10 minute swim. Try to get one length more than 50% of the 20 minutes swim
    (variable yardage)
Main
Sprint option
  1. 8x25 on cruise+15 sec
    4x50 on cruise+25 sec
    2x100 on cruise+35 sec
    1x200 on cruise+45 sec
    2x100 on cruise+35 sec
    4x50 on cruise+25 sec
    8x25 on cruise+15 sec
    Choice of strokes on everything. Odd ones fast and evens easy. And yes, that means you have to do a fast 100 after your fast 200.
    (1400/2600)
Last set
  1. 100 easy swim
    Kicking set:
    1x25
    1x50
    1x75
    1x100
    1x75
    1x50
    1x25
    10 sec rest between each