Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600m)
Drill
- 12 x 50:
1-3: Swim, +10, +5, Cruise
4-6: Kick, +20
7-9: Swim, +5
10-12: Kick, +15
(600/1200m)
Main Set
- 9 x 200:
1-3: Cruise, +5, +10
4-6: Cruise, +5, +5
7-9: All on Cruise
(1800/3000m)
Kick
- 6 x 50: Kick
Odds: +25, Evens: +15
(300/3300m)