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Thursday February 28
Coach Annika
Warm up
  1. 200 IM drill choice
    4x100, one each stroke IM order 50 kick / 50 swim

    (600/600m)
Main Set
  1. 3x200:
    IM C+30
    Free C
    Reverse IM C+25

    4x100 - odds IM drill @ 3rd person, evens free c+20

    2x300 - odds free C+10, even IM c+30

    8x50 Perfect Technique
    1-2 Fly desc
    3-4 Back desc
    5-6 Breast desc
    7-8 Free desc

    6x100
    1-3 choice pull or kick @ 3rd person
    4-6 IM desc c+15

    16x25 4 of each stroke - desc 1-4 c+15

    (3000/3600m)