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Monday March 7
Coach Laura
Warm up
  1. 1 x 600: 300 free/300 non-free
Drill set
  1. 3 x thru:
    1 x 100: Fist
    1 x 75: Swim
    1 x 25: Kick
    600/1200
Main Set
  1. (B) = Broken
    1 x 400: Moderate +20
    1 x (B) 600: 300 moderate, rest :15/100 build, rest :10/4 x 50 descend rest :5, :4, 3
    1 x 400: Moderate +15
    1 x (B) 600: 200 good effort, rest :10/200 mod-ez, rest :5/200 good effort
    1 x 400: Pull buoy at ankles no paddles

    2400/3600