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Thursday March 14
Coach Misa
Warm up
  1. 200 freestyle
    reverse 400 IM; odd 25's stroke drill, even 25's swim

    (600/600m)
Drill
  1. 4x100 IM
    1. dps
    2. kick
    3. fist drill
    4. dps

    4x50 IM order
    25 fist drill/25 swim

    (600/1200m)
Main Set
  1. 4x25 IM order build +10
    4x75 rotating IM +15
    4x125 IM +20
    50 fast *least *favorite nonfree stroke

    200 IM stroke drill
    4x125 IM +20
    50 fast favorite nonfree stroke

    4x75 rotating IM +15
    4x25 IM order 1st 12.5m fast +10

    (2000m/2200m)
Dessert
  1. 6x50 pull @ + 10-20: odd 50's free, even 50's stroke
    6x50 kick on back: odd 25's dolphin, even 25's flutter
    200 easy swim

    (800m/3000m)