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Wednesday May 4
Coach Chris Open Water Focus
Warm up
  1. 600 choice (600/600)
Drill
  1. 3x150 #1 swim max DPS #2 25 single arm drill/25 rhythm drill #3 25 kick/25 swim 3x50 swim golf on cruise+10 sec (600/1200)
Main Set
  1. 4x500 "Catch the Rabbit"
    The first swimmer in each lane will swim a moderate 500. The other swimmers in the lane will follow 10 seconds back and try to catch the leader. The idea is to catch the draft. Anything goes when it comes to the chase pack--they can rotate leaders, run a draft train, whatever. If and when the leader is caught, the lane will finish the 500. they may swap lane leaders then.
    Take 1 minute rest between 500s, and switch leaders.
    (2000/3200)
Last set
  1. 3x100 (25 kick/50 drill/25 swim)
    the drills are either single arm drill or rhythm drill.
    (300/3500)