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Sunday May 25
Coach Dale
Warm up
  1. 4 x 150; 100 stroke/ 50 kick or drill choice

    (600/600)
Drill
  1. 12 x 50 (swam as 4 groups of three) 1. 6 count kick 2. swim DPS 3. Gallop 4. swim DPS

    (600/1200m)
Main Set
  1. 4 x 200(150 good effort/50 moderate), c+15
    1 x 600, c+30, build by 150's
    4 x 150(100 up tempo, 50 moderate), c+15
    1 x 800, c+30, build by 200's

    (2800/4000m)
Pull Set
  1. 6 x 75(two groups of three
    1. first 25m fast
    2. middle 25m fast
    3. last 25m fast

    (450/4450m)