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Saturday December 7
Coach Dale
Warm up
  1. 4 x 150
    100 free/ 50 drill or kick choice

    (600/600y)
Drill
  1. 8 x 100
    1 -> 4) 25 right arm only/ 25 swim/ 25 left arm only/ 25 swim
    5 -> 8) 25 rythm/ 25 swim/ 25 rythm/ 25 swim

    (800/1400y)
Main
  1. 1 x 500 even paced c+0
    4 x 125 odds c+10, evens c+0, descend 1-> 4
    1 x 600 even paced c+0
    4 x 150 odds c+10, evens c+0, descend 1 -> 4

    (2200/3600y)
Dessert
  1. 4 x 25 build to fast
    4 x 50 breath 3, 5, 7, 3
    4 x 100 pull with bouy and paddles, emphasis on long glide and recovery

    (700/4300y)