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Friday July 15
Max meters day. Chris and Laura coaching
Warm up
  1. Swimmer's Choice

    (600/600)
Drill Set
  1. 1x400 swim, every 3rd length nonfree
    (400/1000)
Main
  1. 1x400 on cruise
    4x100 on cruise
    1x800 on cruise+10 sec
    4x50 nonfree on cruise+20 sec
    1x400 free on cruise+20 sec
    4x50 nonfree on cruise+20 sec
    (2400/3400)
Last set
  1. 4x100 kick on cruise+45 sec
    4x50 swim on cruise+20 sec
    Choice of strokes
    (600/4000)