Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 4 times:
12 x 50:
#1: Swim
#2: Gallup
#3: Kick
(600/1200y)
Main
- 4 x 100: Descend 1-4 +10
1 x 400: Descend by 100s +10
2 x 200: +10, Cruise
1 x 400: Negative Split +10
1 x 800: First 400 descend by 100s, second 400, negative split
(2400/3600y)
Last set
- 1 x 200: Pull
4 x 50: Odds: Back, Evens: Breast
4 x 50: Kick
(600/4200y)