Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600m)
Drill
- 12 x 50:
1-3: 25 Fist/25 Free +15
4-6: Free +5
7-9: Combo Fist/Catchup +15
10-12: Free +5
(600/1200m)
Main
- 3 x 200:
#1: Paddles only: +10
#2: Buoy & Paddles: +5
#3: Paddles only: Cruise
5 x 100: Odds +5, Evens Cruise
10 x 50: Odds +15, Evens Cruise
5 x 100: Odds +10, Evens Cruise
(2100/3300m)