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Tuesday August 10
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free (600m)
Drill
  1. 3 x 200:
    #1: 50 fly drill/50 free
    #2: 50 back drill (rhythm)/50 free
    #3: 50 breast drill (2 count glide)/50 free
    600/1200
Main
  1. 3 Rounds: Round 1 Breast, Round 2 Back, Round 3 Fly
    4 x 25: Odds: 1/2 underwter kick/1/2 swim, evens: swim Rest :10, Evens: Swim
    2 x 100: 25 non/25 free +20
    3 Rounds: Round 1 Breast, Round 2 Back, Round 3 Fly
    4 x 25: Swim, Rest :10
    2 x 100: 50 non/25 free +15
    8 x 25: Favorite non-free stroke, descend 1-4, 5-8, rest :15
    2000/3200
Pull
  1. 1 x 200: Buoy & Paddles
    1 x 150: Buoy & Paddles
    1 x 100: Buoy Only
    1 x 50: no toys
    500/3700