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Wednesday January 14
Coach Laura ~ Broken "1650" as a 2000
Warm up
  1. 600 OYO warm up
Drill
  1. 1 x 400: 50 gallup/50 free/50 back gallup/50 back
    4 x 50: Descend +5
    600/1200
Main
  1. :10 sec rest after each one:
    300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25, rest :10 50 build
    2000/3200
Dessert
  1. 1 x 100: IM Drill
    1 x 100: IM
    4 x 50: Kick, descend
    400/3600