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Monday August 1
Coach Laura
Warm up
  1. 1 x 600; 300 free/300 non-free

    (600/600)
Drill
  1. 2 x 50: +10 1 x 100 Long Axis Drill 2 x 50: +5 1 x 100: Long Axis Drill 2 x 50: Cruise 500/1100
Main
  1. 4 x 75: Odds: Moderate +40, Evens FAST +10
    2 x thru:
    1 x 75: FAST Rest :10, 1 x 25 Kick Rest :40
    2 x thru:
    1 x 75: Kick Rest :10, 1 x 25 Swim FAST Rest :40
    4 x 75: Odds FAST +15, Evens EZ +40
    1200/2300