Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 4 x 100: 50 Fist/50 Fingertip Drag
4 x 50: Kick Build
(600/1200y)
Main
- 1 x 400: 50 Easy/50 Mod/50 Up Tempo/50 Fast Cruise
1 x 800: Same pattern +10
1 x 400; 25 Easy/50 Mod/50 Up Tempo/25 Fast Cruise
1 x 800: Same pattern -10
(2400/3600y)
Last set
- 4 x 100: Kick
(400/4000y)