Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600m)
Drill
- 12 x 50: 4 rounds, descend each round
1 x 50: Kick
1 x 50: Fist w/ tennis balls
1 x 50: Swim
600/1200
Main Sprint
- 4 x 25 Kick, descend 1-4 +15
10 x 75:
1-5: 25 EZ/50 FAST (use the legs!) +30
6-10: 50 EZ/25 FAST +30
4 x 25 Kick, Odds EZ, Evens FAST +15
8 x 75: Odds FAST on Cruise, Evens EZ +60
1550/2750
Main Distance
- 4 x 25 Kick, descend 1-4 +15
1 x 750: Descend by 200s +30
4 x 25 Kick, odds EZ, Evens FAST +15
1 x 750: 75 Ez/75 FAST 10x thru +30
4 x 25 Kick, descend 1-4 +15
1800/3000