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Monday November 7
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600)
Drill
  1. 3 times thru:
    1 x 50: Swim +10
    1 x 50: Gallup
    1 x 50: Kick
    6 x 25: Odds Free Build, Evens Non-Free DPS
    600/1200
Main
  1. 3 x 200: swim to your Cruise interval +15
    3 x 200: swim to your -5 interval +10
    3 x 200: descend 1-3 on Cruise
    1800
Dessert
  1. 4 x 50: 25 non-free/25 free
    4 x 50: Kick: 25 non-free/25 fre
    400/2200