Coach Laura
Warm up
1 x 600: 300 Free/300 Non-Free
(600/600y)
Drill
- 3 x 200
#1: 50 Gallup Drill/50 Swim
#2: 50 Backstroke/50 Free
#3: 25 Non-free/25 Free
(600/1200y)
Main
- 40 x 50:
Twice Thru: NO BREAKS!
1-5: +10, +5, Cruise, +10, +
6-10: IM Order, +1, +20
11-15: Kick, +25
16-20: Cruise
(2000/3200y)
Last set
- 8 x 25: Odds No Breath, Evens Swim
(200/3400y)