Coach Laura
Warm up
1 x 600: 300 free/300 non free
(600/600y)
Drill
- 4 x 150: 50 kick/50 drill/50 swim
Odds Free, Evens Non-free
600/1200
Main
- Try to hold -5 to -10 pace for all. Should get enough rest w/ this interval.
3 x 100: +15
1 x 300: +15
3 x 100: +15
1 x 300: +15
3 x 100: +15
1 x 300: Pull breathe 3, 5, 3, 7 by 50
1800/3000
Dessert
- 4 x 50: Non-free +15
4 x 50: Kick
400/3400