Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600y)
Drill
- 6 x 50: Odds Free +10, evens Non-free +15
6 x 50: Odds free +5, Evens Non-free +10
600/1200
Main
- 4 x 400: Cruise, if you are swimming w/ someone, rotate lead but stay on original cruise interval
1600/2800
Dessert
- 6 x 100: Descend 1-3, 4-6 If free, +10, If non-free +20
600/3400