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Sunday July 24
Coach Dale
Warm up
  1. 4 x 150
    100 stroke/ 50 drill or kick choice
    600m
Drill Set
  1. 12 x 50
    1-3. 25 fist/ 25 catch
    4-6. free swim, descend 1 -> 3
    7-9. 25 rhythm/ 25 build
    10-12. free swim, descend 1 -> 3
    600/1200m
Main
  1. 16 x 100 c+5 pull focus
    1-4 swam moderate, extra 30 seconds rest after #4
    5-7 swam moderate, 8 swam fast, extra 30 seconds after #8
    9-10 swam moderate, 11-12 swam fast, extra 30 seconds after #12
    13 swam moderate, 14-16 swam fast, extra 60 after #16
    1600
    kick set:
    12 x 50 RI:15
    1-3 descend kick effort to fast
    4 swam easy
    5-7 descend kick effort to faster
    8 swam easy
    9-11 descend kick effort to best of sets
    12 swam easy
    600
    16 x 100 c+5 leave the toys on the deck and match times from previous round
    swam same as above
    1600/3800m/5000m