No coach this week but group will be together to train.

Workout posted/emailed by Alana below or led by Mallory in pool.

Warm Up 200 free

4 x 100 as:
Drill: 50 (overlap)
Swim: 50 (free – incorporating drill into swim)

Pyramid:
50/100/200/400/200/100/50 (:30sec Rest Interval between each)
Zone 3 (tempo) Effort sets.

Cool Down 100
Mixed stroke (no FREE: back, breast, side, elementary back)