Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600m)
Drill
- 12 x 50:
1-3: Swim Cruise +10
4-6: Fist drill w/ tennis balls +15
7-9: Swim +5
10-12: Fist drill w/ tennis balls +10
(600/1200m)
Main Set
- 4 x 50 Kick: 25 EZ/25 Fast +25
9 x 100: 3 x: +10, Cruise, -5
4 x 50 Kick: 25 FAST/25 EZ +20
6 x 100: 2 x: Cruise, -5
(1900/3100m)