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Tuesday October 13
Coach Misa
Warm up
  1. 200 freestyle 100 backstroke 2x(50 breast/50 butterfly stroke drill) 100 IM stroke drill

    (600/600)
Drill
  1. 4x150: 50 kick/50 drill/50 dps
    odds freestyle
    evens non-free

    (600/1200)
Main Set
  1. Sort of like the counting game Buzz
    foci: non-free speed and efficiency; kicking; arithmetic
    • x75 @ +15, mostly
    • stroke = non-free
    • divisible by 3: free/dolphin kick on back/free
    • divisible by 5: stroke/free/stroke; 1st and 3rd length same stroke, 3rd length faster than 1st; maintain good technique
    • divisible by 7: stroke (same stroke throughout, descend as you go, maintain technique)
    • repeated digits (11, 22): IM
    • All the rest: freestyle @ +10
    • extra credit: descend the prime numbers
    Any overlap: go with the higher factor

    [1650/2250]

    100 freestyle @ +10
    2x75 kick @ +20, descend
    100 freestyle @ +10
    3x50 kick @ +20, descend 1-3
    100 freestyle @ +10
    4x25 kick @ +10, descend 1-4

    [700/2950]
Dessert
  1. 300 freestyle pull, breathe every 3rd, 5th, 7th stroke by 25's

    [300/3250]