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Monday January 30
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600/600)
Drill
  1. 2 x 100: 50 catchup/50 swim +10
    2 x 100: 25 catchup/75 swim +5
    1 x 100: Swim +5
    500/1100
Main
  1. 1 x 500: +15 Moderate
    1 x 600: Cruise
    1 x 500: +15 Moderate
    6 x 100: Odds +10, Evens Cruise
    2200/3300