Coach Griff
Warm up
Swimmer's choice
(600/600m)
Drill
- 4 x 100
Scull Face Forward(25)/Exaggerate Freestyle Roll(25)/Scull Feet Forward(25)/Exaggerate Backstroke Roll(25)
(400/1000m)
Main Set
- Lanes 7,8
2 x 250 M +10
2 x 250 M +5
2 x 250 M +Cr
2 x 250 M -5
Lanes 4,5,6 200s instead of 250, Lanes 2,3 200s and drop first 2.
200 Kick/Swim Easy by 25
2 x 200 M - 10
200 Kick/Swim Easy by 25
1 x 100 M whatever's left
(3300m + warmup)