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Thursday June 23
IM and heat abatement. Chris and Laura coaching. Since the water temperature has been so hot over the past few days, we'll use today's set as a chance to stretch out on stroke work and to focus on streamlining off the walls.
Warm up
  1. Swimmer's choice

    (600/600m)
Drill
  1. 3x300 #1 swim max DPS, every 3rd length kick. Do the kicks in IM order. #2 IM (25 kick/25 drill/25 swim max DPS) #3 IM (25 swim max DPS/25 kick/25 swim build) (900/1500)
Main Set
  1. This is an old chestnut. We're going to build up a 200 IM and tear it down by 25s. Take 15-20 sec rest between each leg. Focus on good streamlines off each wall.

    1x25 fly
    1x50 fly
    1x75 (50 fly/25 back)
    1x100 (50 fly/50 back)
    1x125 (50 fly/50 back/25 breast)
    1x150 (50 fly/50 back/50 breast)
    1x175 (50 fly/50 back/50 breast/25 free)
    1x200 IM
    1x200 IM
    1x175 (25 fly/50 back/50 breast/50 free)
    1x150 (50 back/50 breast/50 free)
    1x125 (25 back/50 breast/50 free)
    1x100 (50 breast/50 free)
    1x75 (25 breast/50 free)
    1x50 free
    1x25 free

    (1800/3300)
Last set
  1. 4x75 kick (25 easy/25 build/25 fast)
    do one 75 each stroke in IM order
    1x300 pull, breathing every 3rd or 5th stroke
    (600/3900)