Coach Laura
Warm up
1 x 600: 300 free/300 non free
600m
Pre Main
- 2 x 100: +10
4 x 50: +10, +10, +5, +5
2 x 100: +5
600/1200
Main
- 1 x 300: Mellow Moderate +15
8 x 50: Descend 1-4, 5-8 Start on -5 and descend from there +30
1 x 200: Mellow Moderate +15
4 x 100: Descend Start on -10 pace and descend from there +60
1 x 100: Mellow Moderate +15
2 x 100: Descend +60
4 x 50: Kick
2000/3200