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Tuesday March 15
Coach Chris
Warm up
  1. Swimmer's choice

    600y
Drill set
  1. 6x50 on cruise+15 sec
    1-3 free
    4-6 choice of nonfree
    4x100 (50 kick/50 choice of drills)
    Choice of strokes
    6x50 on cruise+15 sec
    1-3 free, descend
    4-6 pick one nonfree stroke and descend
    (1000/1600)
Main Set
  1. 4x200 choice of nonfree or IM on cruise+35 sec
    6x100 free on cruise+10 sec
    --OR—
    1x600 swim (no pulling gear), breathing 3/5 by 25s
    8x50 choice of nonfree on cruise+20 sec
    (1800/3400)
Last set
  1. 4x100 kick, choice of strokes, on cruise+45 sec
    Descend 1-3, #4 easy
    100 easy
    (500/3900)