Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 4 x 150: 50 Swim/50 Kick free w/ board/50 gallup drill
(600/1200y)
Main
- 4 x 150: 125 Swim/Rest :10/25 No Breath +20
4 x 150: Cruise
4 x 125: 100 Swim/Rest :10/25 No Breath +20
4 x 125: Cruise +5
(2200/3400y)
Last set
- 4 x 50: Odds: Swim/Evens: Gallup Drill
(200/3600y)