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Tuesday December 9
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600/600y)
Drill
  1. 1 x 100: 50 Single Arm/50 Swim
    1 x 200: IM Drill (single arm)
    3 x 100: 50 Fly/50 Free, 50 Back/50 Free, 50 Breast/50 Free

    (600/1200)
Main
  1. 2 x 300: #1: IM, #2: Free
    1 x 50: Dolphin Kick on back, +25
    2 x 50: Non-Free, Odds: +25, Evens: +15
    1 x 50: Dolphin Kick on back
    4 x 50: Non-Free, Odds: +25, Evens: +15
    1 x 50: Dolphin Kick on back
    6 x 50: Non-Free, Odds: +25, Evens: +15
    1 x 50: Dolphin Kick on back
    1 x 300: Free
    1 x 50: Dolphin Kick on back
    1 x 200: Free
    1 x 50: Dolphin Kick on back
    1 x 100: Free
    1 x 300: IM

    (2400/3600)