Coach Laura
Warm up
1 x 600; 300 free/300 non-free
(600/600)
Drill
- 1 x 100: Catchup
1x 100: Long Axis Drill
1 x 100: 50 free/50 back
6 x 50: Odds: catch up, Evens: Backstroke
600
Main
- 8 x 25: descend 1-4, 5-8
1 x 200: moderate
4 x 50: descend 1-4
1 x 200: descend by 50s
1 x 200: ascend by 50s
4 x 75: descend 1-4
1 x 300: descend by 75s
1 x 300: ascend by 75s
4 x 100: descend 1-4
1 x 400: descend by 100s
1 x 400: ascend by 100s
3100m/3700m