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Friday August 6
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free (600m)
Drill
  1. 4 x 100: +10
    6 x 50: Odds Drill, Evens Build
    600/1200
Main
  1. 4x50, descend 1-4 +15
    4x25 easy

    2x50, descend 1-2 +20
    1x100 build +20
    4x25 easy

    1x50 good effort +30
    1x150 build +30
    4x25 easy

    1x200 best effort of workout
    4 x 25 Easy
    1200/2400