BackBackNextNext
Tuesday April 22
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non free

    (600/600m)
Drill
  1. 12 x 50:
    1-3: 25 Free/25 Fly drill
    4-6: Kick: 25 Free/25 Fly
    7-9: 25 Fly Drill/25 Back
    10-12: Kick: 25 Free/25 Fly

    (600/1200m)
Main Set
  1. 1 x 400: Free, Every 4th Length Backstroke
    16 x 25: Cruise +15
    1 Fly, 1 Free
    2 Fly, 1 Free
    3 Fly, 1 Free
    4 Fly, 1 Free
    2 Fly
    2 x 200: Free: #1: +10, #2: Cruise
    8 x 50: Odds: Fly (NEGATIVE SPLIT); Evens: Choice +15
    4 x 100: Odds Free +10, Evens IM +20

    (2000/3200m)