Coach Dale
Warm up
4 x 150
100 swim/ 50 kick or drill choice
(600/600y)
Drill
- 3 x 75, 10 count kick
3 x 75, gallop
3 x 100, rythm
(750/1350y)
Main
- 1 x 500 free, c+20
2 x 150 free, c+15
1 x 500 frr, c+20
3 x 150 free, c+15
1 x 500 free, c+20
4 x 150 free, c+15
descend 500's 1->3
all 150's swam uptempo
(2850/4200y)