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Sunday December 28
Coach Dale
Warm up
  1. 4 x 150
    100 swim/ 50 kick or drill choice

    (600/600y)
Drill
  1. 3 x 75, 10 count kick
    3 x 75, gallop
    3 x 100, rythm

    (750/1350y)
Main
  1. 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)