IM/Stroke, Wednesday, Long Course, 2700 Chris Dowd IM/Stroke, Wednesday, Long Course, 2700 Chris Dowd

July 9, 2025

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Variable Sprint
- - - - -

8 x 50 Choice
     Odds = Stroke
     Evens = Free
1 x 100 Free - Easy

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

4 x 50 Best Stroke - DPS
1 x 100 Free - Easy

2 x 50 Choice - FAST
1 x 100 Free - Easy

2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down

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IM/Stroke, Wednesday, Long Course, 2700 Chris Dowd IM/Stroke, Wednesday, Long Course, 2700 Chris Dowd

June 11, 2025

300 Swim
6 x 50 IMO (no free) - Drill / Swim by 50
     Fly Drill = Body Dolphin w/ Scull
     Back Drill = Triple Switch
     Breast Drill = 2 Kick → 1 Pull
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
2 x 50 Free - Build
2 x 50 Stroke - Build
2 x 50 Free - Fast in the Black
2 x 50 Kick - Choice
1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stoke* / Free by 50
     *Same stroke within a set, but change stroke each set
1 x 100 Easy

1 x 100 Choice - Stroke, Strong
1 x 100 Easy
- - - - -
Cool Down

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