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Friday July 8
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non free

    (600/600m)
Main
  1. NOTE: Change the 200s to 50 right arm/50 left arm/50 swim for lanes 4-1

    1 x 200: 50 right arm only/50 swim/50 left arm only/50 swim
    1 x 200: moderate +20
    1 x 200: 50 right arm only/50 swim/50 left arm/50 swim
    1 x 300: moderate +20
    1 x 200: 50 right arm only/50 swim/50 left arm/50 swim
    1 x 400: Pull CRUISE
    1 x 200: 50 right arm only/50 swim/50 left arm/50 swim
    1 x 500: 50 ez/50build +30
    1 x 200: 50 right arm only/50 swim/50 left arm/50 swim
    1 x 600: Pull CRUISE
    1 x 200: Cool down

    3200m