Coach Laura
Warm up
1 x 600: 300 free/300 nonfree
(600m)
Drill
- 3 x 300:
#1: 50 IM drill/50 Free Swim
#2: 50 NonFree/50 Free
#3: Pull
900/1500
Main
- 6 x 50: Fin Kick +15
1 x 300: Swim 50 Ez/50 Fast +15
3 x 100: Fin Kick #1 & 3 on back, #2: on side +15
1 x 300: Swim 50 Ez/100 Fast +15
1 x 300: IM swim w/ fins
6 x 50: Kick NO fins
1 x 300: Swim w/ fins -15
2700/4200