Coach Laura
Warm up
1 x 600: 300 free/300 non-free
600
Drill set
- 2 times:
1 x 50 Right arm
1 x 75: Swim
1 x 25: Non free
1 x 50: Left Arm
1 x 75: Swim
1 x 25: Non-Free
300/900
Main Set
- 4 x 50: Free, descend +10
4 x 50: non-free, +15
1 x 100: Cruise
4 x 50: free, descend +5
4 x 50: kick descend
1 x 100: Cruise
1000/1300
Last set
- 1 x 500 or 5 x 100 +10
1 x 400 IM or 4 x 100 Consecutive IMs
900/2200