Coach Laura
Warm up
1 x 600: 300 free/300 non-free
600m
Drill
- 4 x 50: Rhythm, Swim, Single Arm, Swim
6 x 25: Kick, 1/2 easy, 1/2 fast
3 x 50: Easy, FAST, Easy
1 x 100:: Build
600/1200
Main
- 1 x 50: 25 ez//25 fast +1:00
1 x 50: FAST +1:00
1 x 100: 50 ez/50 FAST +2:00
1 x 100: FAST +1:00
1 x 150: 75 ez/75 FAST +3:00
1 x 150: FAST +1:00
1 x 200: 100 ez/100 FAST +4:00
1 x 200: FAST
1000/2200
Last set
- 6 x 25: Odds: 1/2 ez/12 fast, Evens Moderate Choice Kick or Swim
150/2350