Coach Misa and Laura
Warm up
1 x 600: 300 free/300 non-free
(600m)
Main
- 9 x 300:
#1: 50 Fist w/ tennis ball/50 free/50 backstroke fist w/ tennis balls/50 swim backstroke/50 free fist w/ tennis balls/50 swim free
#2: 50 dolfin kick/50 fly drill or swim
#3: 50 breast swim/50 free
#4-6: 300 IM, descend 4-6 30 sec. rest between
#7: 50 fist w/ tennis ball/50 free
#8: Pull, "negative split"
#9: Swim, "positive split"
(2700/3300m)