Coach Laura
Warm up
1 x 600: 300 free/300 non-free
Drill
- 4 x 100: 25 right arm/25 left arm/50 swim
4 x 50: Build on +10
600/1200
Main
- Aerobic Threshold
4 x 200: Cruise
1 x 100: Easy +40
1 x 800: Cruise
1 x 100: Easy
1800/3000
Dessert
- 2-4 times thru:
1 x 100: Pull
1 x 50: Kick
1 x 75: Non-free
1 x 25: Swim
500/3500