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Monday July 28
Coach Laura
Warm up
  1. 1 x 600; 300 free/300 non-free

    (600/600m)
Drill
  1. 3 x 100: +10, +5, Cruise
    2 x 50: Kick, +20
    2 x 100: +5, Cruise
    2 x 50: Kick, +15
    1 x 100: Cruise

    (800/1400m)
Main
  1. Two times thru the following:
    1 x 100 +10
    1 x 100 +10
    1 x 150 -5
    1 x 100 +10
    1 x 150 -5
    1 x 200 Cruise

    (1600/3000m)
Last set
  1. 1 x 300:Easy Swim