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Saturday March 1
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600m)
Drill
  1. 4x100 (50 kick/50 drill)
    Odds free. Drill is Fingertip Drag Drill.
    Evens nonfree. Choice of drills

    4x75 swim, decreasing stroke counts on each 25
    Choice of strokes

    (700/1300m)
Main Set
  1. 1x200 nonfree on cruise+30 sec

    1x100 free on cruise+5 sec
    1x200 nonfree on cruise+30 sec

    2x100 free on cruise+5 sec
    1x200 nonfree on cruise+30 sec

    3x100 free on cruise+5 sec
    1x200 nonfree on cruise+30 sec

    4x100 free on cruise+5 sec
    1x200 nonfree on cruise+30 sec

    Choice of strokes or IM on the nonfree 200s. Moderate with good technique on the free 100s.

    (2000/3300m)
Last set
  1. 4 rounds of:
    1x50 kick, build to fast
    1x25 fast swim, choice of strokes
    1x25 easy

    15 sec between each item

    200 easy swim

    (600/3900m)