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Saturday February 2
Coach Dale
Warm up
  1. 4 x 150
    100 stroke/ 50 drill or kick choice

    (600/600m)
Drill Set
  1. 4 x 200 IM
    1. Kick
    2. 25 drill/25 free
    3. 25DPS/25 free
    4. 25 build/25 free

    (800/1400m)
Main
  1. 4 x (4 x 150) IM, cruise+20

    R1. 100IM/50 free, descend 50 free 1-> 4
    R2. 150 IM, swim 75 meters of strongest nonfree stroke, descend the 75m 1-> 4
    R3. 100IM/50 free, descend 100IM 1-> 4
    R4. 150IM, swim 75 meters of least favorite nonfree stroke, descend the 75m 1-> 4

    (2400m/3800m)