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Thursday August 21
Coach Misa and Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600m)
Main
  1. 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)