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Monday June 9
Coach Laura
Warm up
  1. 1 x 600: 300 Free/300 Non-Free

    (600/600)
Main Set
  1. 30 x 100: 1-5: +10 6-10: +5 11-15: Cruise 16-20: +5 21-25: -5 26-30: +10

    Rotate lane leaders every 5 100's

    (3000/3600m)