Coach Laura
Warm up
1 x 600: 300 free/300 non-free
600m
Drill
- 9 x 50: 3 times: 1 gallup, free, 1 non free
450/
Main
- 600 pull, mellow moderate
4 x 150 swim, descend 1-4, +15
400 pull, moderate to good effort
4 x 100 swim, descend 1-4 +10
200 pull good effort
4 x 50 swim, descend +5
2400m/3450