Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 4 x 75: 50 Single Arm/25 Swim (Reverse IM Order)
4 x 50: 25 non-free drill/25 swim
4 x 25: Swim build
(600/1200y)
Main
- 4 x 75: One ea stroke
4 x 100: Free, descend +10
4 x 75: Kick, IM Order
4 x 100: Free, descend +5
4 x 75: IM
4 x 100: Free, descend Cruise
4 x 75: Kick, Choice
(2400/3600y)