Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 3 x 200:
#1: 50 Fly Drill/50 Back Swim
#2: 50 Back Swim/50 Breast Drill
#3: 50 Breast Drill/50 Free Swim
(600/1200y)
Main
- 4 x 100: Odds: Free +10, Evens: Back +30
4 x 50: Dolphin Kick on Back
1 x 400: IM
6 x 50: Dolphin Kick on Back
2 x 200: Free, Cruise, +10
8 x 50: Odds Dolphin Kick, Evens Choice Kick
4 x 100: Odds Free, +5, Evens: Back +25
(2500/3700y)