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Saturday May 15
Coach Chris
Warm up
  1. Swimmer's choice

    (600m)
Drill
  1. 3x200 #1 50 swim/50 kick/50 drill/50 swim #2 100 swim/100 kick #3 100 drill/100 swim Choice of strokes and drills (600/1200)
Main Set
  1. 1x300 free on cruise+20 sec
    Breathing every 3rd stroke
    3x200 nonfree on cruise+30 sec
    Descend 1-3
    1x300 free on cruise+20 sec
    Pattern: 50 choice of breathing rhythm/25 breathing every 5th stroke
    6x100 nonfree on cruise+25 sec
    Descend 1-3, 4-6
    1x300 free on cruise+20 sec
    Pattern: 25 easy/25 medium/25 fast
    9x50 kick on cruise+30 sec
    Descend 1-3/4-6/7-9
    Choice of strokes
    (2550/3750)
Last set
  1. 1x200 easy pull
    Choice of strokes
    (200/3950)