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Friday August 15
Coach Dale
Warm up
  1. 4 x 150 100 free/ 50 drill or kick choice

    (600m)
Drill
  1. 12 x 50
    1-3) streamline kicking
    4-6) gallop
    7-9) rythm
    9-12) build to fast

    (600/1200m)
Main
  1. 5 x 100 fast, c+60
    1 x 100 easy

    5 x 50 fast, c+45
    1 x 50 easy

    5 x 25 fast, c+30
    1 x 25 easy

    (1050/2250m)
Dessert
  1. 2 x (3 x 50)
    1) kick with board
    2) favorite drill
    3) swim

    (300/2550m)