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Sunday July 6
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non free

    (600/600m)
Drill set
  1. IM order
    3 x 300:
    #1: IM: 25Kick/25 Drill/25 Swim
    #2: Pull
    #3: Swim w/ Paddles only

    (900/1500m)
Main set
  1. 1 x 850: (incorporate 6-beat kick into FAST portion) Cruise +30
    1 x 100 Moderate
    1 x 25 Fast
    1 x 100 Moderate
    1 x 50 Fast
    1 x 100 Moderate
    1 x 75 Fast
    1 x 100 Moderate
    1 x 100 Fast
    100 Moderate
    75 Fast
    1 x 100 Moderate
    50 Fast

    8 x 50: Fin Kick: Odds +15; Evens +5

    1 x 400: 200 Moderate/200 Fast (incorporate 6-beat kick) Cruise
    1 x 400: Fin Kick or Pull Cruise

    (2000/2900m)
Warm down
  1. 1 x 100 EZ