Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600y)
Drill
- 5 x 100:
#1: fly drill
#2: 50 right arm/50 left arm backstroke
#3: 2 count glide breaststroke drill
#4: 50 right arm/50 left arm freestyle
#5: IM
600/1100
Main
- :30 x 100s
1-5: IM +30, 25, 20, 15, 30
6-10: Free, +10, descend 1-4, #5 Easy
11-15: Fly, Back, Breast, Fly, Back +30
1 x 500: Pull Cruise
21-25: #1 Free, 2-5 IM +20
26-30: Fin Kick, descend 1-4, 5 easy, rest :10-15
3000/4100