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Monday January 16
Distance Threshold Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free
    600
Drill
  1. 4 x 75: 25 gallup/25 free/25 gallup
    3 x 50: +5
    450/1050
Main
  1. 1 x 500: Cruise
    1 x 100: Recovery +15
    1 x 700: Cruise
    1 x 100: Recovery +20
    1 x 700: Cruise: 25 ez/25 fast/50 ez/50 fast/75 ez/75 fast/100 ez/100 fast/100 ez/100 fast
    1 x 100: Recovery +20
    2200/3350
Dessert
  1. 8 x 50:25 swim/25 kick
    400/3750