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Friday July 1
Max Meters. Chris and Laura coaching
Warm up
  1. Swimmer's Choice

    (600/600)
Drill Set
  1. 1 x 500: 50 fingertip drag/50 swim
    1 x 400: 50 build/50 easy
    1 x 300: Pull, breathe every 3rd stroke
    1 x 200: 25 breath right/25 breathe left/50 breathe every 3rd
    1 x 100: catch up

    (1500/2100)
Main
  1. Option 1:
    1 x 1000: 200 moderate/200 up tempo/200 moderate/200 uptempo/200 moderate (ok to rotate lead)
    Option 2:
    5x200 on cruise
    Odds: swim at cruise pace
    Evens: Swim at cruise-5 sec pace
    (1000/3100)
Last set
  1. Option 1:
    1 x 500: 50 finger tip/50 swim
    Option 2:
    4x100 kick on cruise+50 sec, descend 1-4
    (500/3600 or 400/3500)