Coach Dale
Warm up
4 x 150
100 free/ 50 drill or kick choice
(600m)
Drill
- 12 x 50
1-3) streamline kicking
4-6) gallop
7-9) rythm
9-12) build to fast
(600/1200m)
Main
- 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
- 2 x (3 x 50)
1) kick with board
2) favorite drill
3) swim
(300/2550m)