Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600m)
Drill
- 3 x 200:
#1: 50 fly drill/50 free
#2: 50 back drill (rhythm)/50 free
#3: 50 breast drill (2 count glide)/50 free
600/1200
Main
- 3 Rounds: Round 1 Breast, Round 2 Back, Round 3 Fly
4 x 25: Odds: 1/2 underwter kick/1/2 swim, evens: swim Rest :10, Evens: Swim
2 x 100: 25 non/25 free +20
3 Rounds: Round 1 Breast, Round 2 Back, Round 3 Fly
4 x 25: Swim, Rest :10
2 x 100: 50 non/25 free +15
8 x 25: Favorite non-free stroke, descend 1-4, 5-8, rest :15
2000/3200
Pull
- 1 x 200: Buoy & Paddles
1 x 150: Buoy & Paddles
1 x 100: Buoy Only
1 x 50: no toys
500/3700