Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600yds)
Drill
- 1 x 200 right hand fist, left hand open (RFLO)/ LFRO by 25
1 x 200 straight fist drill
1 x 200 RFLO/LFRO by 25
(600/1200y)
Main
- 3 x 200, 3 x 100
3 x 200, 4 x 75
3 x 200, 6 x 50
all 200's steady uptempo effort on c+10
100's, 75's, and 50's all swam fast on c+10
(2700/3900y)