Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600y)
Drill
- 4 x 100:
Odds: 50 right arm/50 swim
Evens: 50 left arm / 50 swim
1 x 200: 50 free/50 nonfree
1 x 200: Pull buoy only
800/1400
Main
- 8 x 25: Odds Ez, Rest :10, Evens Fast Rest :15
8 x 25: Kick, same pattern as above
8 x 150:
Odds:Moderate +15
Evens: Broken at 75 for :10, negative split +15
1600/3000
Dessert
- Pull or Swim w/ Fins: 6 x 100: Descend 1-3, 4-6 +10
600/3600