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Thursday July 8
Coach Misa
Warm up
  1. 200 freestyle 100 backstroke 200: 50 breaststroke/50 butterfly stroke drill 100 IM stroke drill [600]
Drill
  1. 300 pull, every 3rd length back or breast 4x25 IM order, build [400/1000]
Main
  1. 1x100 freestyle @ +5
    2x100 stroke or IM @ +20
    1x100 freestyle @ +10
    2x100 stroke or IM @ +15
    1x100 freestyle @ +15
    2x100 stroke or IM @ +10
    1x100 freestyle @ +20
    2x100 stroke or IM @ +5
    1x100 freestyle @ +25
    2x100 stroke or IM @ +5
    1x100 freestyle @ +20
    2x100 stroke or IM @ +10
    1x100 freestyle @ +15
    2x100 stroke or IM @ +`15
    1x100 freestyle @ +10
    2x100 stroke IM @ +20
    1x100 freestyle @ +5
    [2400/3400]
Dessert
  1. 4x75 kick, build by 25
    4x25 fast swimming
    200 easy swim
    [600/4000]