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Thursday March 27
Coach Misa
Warm up
  1. 200 freestyle
    200 IM stroke drill
    200 IM DPS

    (600/600m)
Drill Set
  1. 4x150 reverse IM order
    50 drill of choice / 50 dps / 50 kick

    (600/1200m)
Main Set
  1. 400 IM
    odd 25's stroke drill
    even 25's dps

    6x50 @ +15
    odds fly (descend), evens free
    200 IM, fast fly @ +30

    6x50 @ +15
    odds back (descend), evens free
    200 IM, fast back @ +30

    6x50 @ +15
    odds breast (descend), evens free
    200 IM, fast breaststroke @ +30

    400 IM odd 25's stroke drill, even 25's 80% effort
    200 IM FAST

    (2500/3700m)
Dessert
  1. 4x100 kick: IM order, even 25's fast

    (400/4100m)