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

    (600/600m)
Drill
  1. 12 x 50:
    1-3: Swim, +10, +5, Cruise
    4-6: Kick, +20
    7-9: Swim, +5
    10-12: Kick, +15

    (600/1200m)
Main Set
  1. 9 x 200:
    1-3: Cruise, +5, +10
    4-6: Cruise, +5, +5
    7-9: All on Cruise

    (1800/3000m)
Kick
  1. 6 x 50: Kick
    Odds: +25, Evens: +15

    (300/3300m)