Coach Laura
Warm up
1 x 600: 300 free/300 non free
600m
Drill
- 9 x 50:
3 catchup +10
3 descend +5
3 build the kick +5
450/1050
Main
- 1 x 300: Moderate +15
1 x 200 descend by 50s +10
1 x 100 good effort Cruise
1 x 300: Descend 100s +10
1 x 200: good effort Cruise
1 x 100: moderate +15
1 x 300: Good effort Cruise
1 x 200: Moderate +15
1 x 100: descend by 25 +10
1800/2850
Last set
- 6 x 50: Odds Kick, Evens Choice
300/3150