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Tuesday December 8
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600/600y)
Drill
  1. 4 x 75: 50 Single Arm/25 Swim (Reverse IM Order)
    4 x 50: 25 non-free drill/25 swim
    4 x 25: Swim build

    (600/1200y)
Main
  1. 4 x 75: One ea stroke
    4 x 100: Free, descend +10
    4 x 75: Kick, IM Order
    4 x 100: Free, descend +5
    4 x 75: IM
    4 x 100: Free, descend Cruise
    4 x 75: Kick, Choice

    (2400/3600y)