Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600m)
Drill
- 12 x 50:
1-3: 25 Free/25 Fly drill
4-6: Kick: 25 Free/25 Fly
7-9: 25 Fly Drill/25 Back
10-12: Kick: 25 Free/25 Fly
(600/1200m)
Main Set
- 1 x 400: Free, Every 4th Length Backstroke
16 x 25: Cruise +15
1 Fly, 1 Free
2 Fly, 1 Free
3 Fly, 1 Free
4 Fly, 1 Free
2 Fly
2 x 200: Free: #1: +10, #2: Cruise
8 x 50: Odds: Fly (NEGATIVE SPLIT); Evens: Choice +15
4 x 100: Odds Free +10, Evens IM +20
(2000/3200m)