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Tuesday January 19
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600/600y)
Drill
  1. 4 x 75: 25 under water/50 swim
    4 x 75: 25 under water kick/50 swim

    600/1200
Main
  1. Round 1:
    2 x 100: IM +20
    2 x 100: Free +15
    2 x 100: IM +15
    2 x 100: Free +15
    2 x 100: IM +10
    2 x 100: Free +15

    Round 2:
    2 x 100: IM +20
    2 x 100: Free +20
    2 x 100: IM +15
    2 x 100: Free +20
    2 x 100: IM +10
    2 x 100: Free +20

    2400/3600

    1 x 100 Free +10
    2 x 50: Kick +20

    200/3800