Coach Griff
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 4 x 50: long axis drill
4 x 50: 25 back/25 free
4 x 50: 25 back/25 free - quiet swim
4 x 50: 2 back/25 free - 4 dolphin kicks off the wall for each
800/1400
Main
- 5 x 200: Odds Free +20, Evens Back +20
5 x 100: Odds Free +10, Evens Back +10
5 x 50: Odds free +5, Evens Back +5
1750/3150
Last set
- 3 x 100: Kick
8 x 25: Odds Free Good effort, Evens Back - high turnover
500/3650