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Friday June 24
Coach Laura
Warm up
  1. Swimmer's choice

    (600/600m)
Drill
  1. 9 x 50: three times: +10, 5, C 450
Main Set
  1. 1 x 400 Pull Moderate to hard Cruise
    1 x 200 Swim +20
    1 x 200 Pull Moderate to hard Cruise
    1 x 400: Swim + 20
    1 x 400 Pull Moderate to hard Cruise
    1 x 200: Swim +20
    1 x 200: Pull Moderate to hard Cruise
    1 x 400: Swim +20
    2400/3450