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Monday May 23
Coach Chris Threshold Freestyle
Warm up
  1. 600 choice (600/600)
Drill
  1. 3x50 swim on cruise+10 sec, descend 1-3 4x100 (25 kick/50 single arm drill/25 swim max DPS) 3x50 swim on cruise+5 sec, descend 1-3 Faster than the first 3x50 (700/1300)
Main Set
  1. 1x200 on cruise
    1x300 on cruise
    1x200 on cruise+5 sec
    1x300 on cruise-5 sec
    1x200 on cruise+10 sec
    1x300 on cruise-10 sec
    1x200 on cruise+15 sec
    1x300 on cruise-15 sec
    (2000/3300)
Last set
  1. 4x50 on an ascending interval
    #1 on cruise
    #2 on cruise+5 sec
    #3 on cruise+10 sec
    #4 on cruise+15 sec
    Swim to the interval
    200 easy swim, kick or drill.
    Choice of strokes and drills
    (400/3700)