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Sunday November 22
Coach Dale
Warm up
  1. 4 x 150
    100 stroke/ 50 drill or kick choice

    (600yds)
Drill
  1. 1 x 200 right hand fist, left hand open (RFLO)/ LFRO by 25
    1 x 200 straight fist drill
    1 x 200 RFLO/LFRO by 25

    (600/1200y)
Main
  1. 3 x 200, 3 x 100
    3 x 200, 4 x 75
    3 x 200, 6 x 50
    all 200's steady uptempo effort on c+10
    100's, 75's, and 50's all swam fast on c+10

    (2700/3900y)