Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 1 x 300: IM Drill (single arm)
1 x 300: IM Kick
3 x 100: IM DPS
900/1500
Main
- 1 x 300: FLY 50 kick/50 drill
1 x 300: FLY 50 drill/50 swim
1 x 100: Fly (take as much rest as you need between these
1 x 75; Fly and stretch!)
1 x 50: Fly
1 x 25 Fly
1 x 300 Free, easy
Repeat above doing backstroke
2300/3800