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Friday January 29
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free

    (600/600y)
Drill
  1. 4 x 75: 50 gallup/25 swim
    4 x 75: 50 long axis/25 free

    600/1200
Main
  1. Heartrate 100s:
    4 x 100: FAST: wait until heart rate gets below 90 bpm before going
    6 x25: pull buoy or tube at ankle, :45
    3 x 100: FAST: wait until heart rate gets below 90 bpm before going
    4 x 25: pull buoy or tube at ankle, :45
    2 x 100: FAST on 3:00
    2 x 25: easy

    1200/2400