Coach Laura
Warm up
1 x 600: 300 free/300 non-free
Drill
- 4 x 75: 25 k/25 d/25 swim
6 x 25: Odds free/evens non-free
600/1200
Main
- 3 x 200: +20, try to hold -10 pace
3 x 200: Pull, +10
6 x 100: IM or Non free +35, hold fast pace
1 x 200: EZ
2000/2600