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Saturday July 16
Best Average Set. Chris and Laura coaching
Warm up
  1. Swimmer's Choice

    (600/600)
Drill Set
  1. 1x300 swim, every 3rd length nonfree
    4x25 kick with 15 sec rest, descend 1-4
    1x200 swim, even lengths nonfree
    4x25 kick with 15 sec rest, build
    1x100 swim, choice of strokes
    4x25 swim with 15 sec rest, build, choice of strokes
    (900/1500)
Main
  1. 6x50 on cruise+30 sec
    Best average-fast, but hold the same pace throughout.
    Choice of strokes, but do the same thing on all 6.

    4x25 with 15 sec rest, ascend 1-4
    Start at a fast pace, and ease off on each successive one until you do the last one easy
    1x200 max DPS, every 3rd length nonfree

    6x50 on cruise+45 sec
    Best average-fast, but hold the same pace throughout.
    Choice of strokes, but do the same thing on all 6.

    4x25 with 15 sec rest, ascend 1-4
    Start at a fast pace, and ease off on each successive one until you do the last one easy
    1x200 max DPS, every 3rd length nonfree

    6x50 on cruise+60 sec
    Best average-fast, but hold the same pace throughout.
    Choice of strokes, but do the same thing on all 6.

    4x25 with 15 sec rest, ascend 1-4
    Start at a fast pace, and ease off on each successive one until you do the last one easy
    1x200 max DPS, every 3rd length nonfree

    (1800/3300)
Last set
  1. 1x300, every 3rd length nonfree
    1x200 (25 kick/25 swim)
    1x100 easy
    (600/3900)