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Sunday July 20
Coach Misa
Warm up
  1. Swimmer's choice

    (600/600m)
Drill
  1. 4 times:
    25 kick
    50 fingertip drag
    75 build

    (600/1200)
Main
  1. 6 x 500 @ + :20

    1. even 100's fast
    2. odd 100's fast
    3. build by 100's to 400, maintain pace for last 100
    4. build by 100's to 300, "unbuild" the next two 100's
    5. 100 mod, 200 fast, 100 mod, 100 fast
    6. 5 x 100 kick, build each 100

    (3000m/4200m)
Dessert
  1. 8x25
    odds water polo (heads up)
    evens dps