Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 4 x 50 Golf +10
200/800
Main
- 1 times thru:
4 x 25: 360 kick (use fins)
1 x 50: easy
4 x 25:kickboard kick on back
1 x 50 easy
3 x 100 +15, broken at 50 for :5 negative split
3 x 200: +20 Broken at the 100, negative split
1 times thru:
4 x 25: 360 kick (use fins)
4 x 25:kickboard kick on back
1 x 50 easy
3 x 200: Cruise negative split, wear fins
first 100 is as fast as last 100 in first set 3 x 200s!
3 x 100: Cruise, negative split, wear fins
same pattern
2350/3150
Bonus
- 3 x 100: 25 breathe right/25 breathe left/30 breathe every 3rd
2200/3000