Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600y)
Drill
- 1 x 100 fly drill (3 strokes per arm)
1 x 50: fly kick
1 x 100: back: 50 right arm/50 left arm
1 x 50: back kick
1 x 100: 2 count glide breaststroke drill
1 x 50: breast kick
1 x 100: 50 right arm/50 left arm freestyle
1 x 50: free kick
1 x 100: IM
700/1300
Main
- 8 x 25: 2 ea stroke rest: 10
8 x 25: swim: innertube around ankle pull rest :10
1 x 200: IM
4 x 50: Fly, descend 1-4 +15
4 x 50: ankle pull +15
4 x 50: Back, descend 1-4 +15
4 x 50: ankle pull +10
4 x 50: Breast, descend 1-4 +15
4 x 50: ankle pull +10
4 x 50: Free +10
2000/3300
Last set
- 1 x 200: IM Swim +40
1 x 150: IM Kick +60
1 x 100: IM Swim
450/3750