Notes
Athlete Comments: wu: 2 x (100 free, 100 drill, 100 off stroke, 100 kick)
ms: 3 x (300, 200, 100) with 30, 20 and 15 seconds rest. Pace circa tempo for 300s, a bit faster for 200s and the 100s are zone 56 effort.
wd: 100 off stroke, 100 drill, 100 free
Coach Comments: wu: 2 x (100 free, 100 drill, 100 off stroke, 100 kick)
ms: 3 x (300, 200, 100) with 30, 20 and 15 seconds rest. Pace circa tempo for 300s, a bit faster for 200s and the 100s are zone 56 effort.
wd: 100 off stroke, 100 drill, 100 free