Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 4 x 75: k/d/s by 25 reverse IM order
4 x 50: 25 d/25 s Reverse IM order
4 x 25: swim
600/1200
Main
- 1 x 400: IM (4 x 100 non-stop IMs)
1 x 300: IM
3 x 200: Pull +10
#1: Paddles & Buoy
#2: Buoy only
#3: No toys
1 x 300: IM (3 x 100 non-stop IMs)
3 x 200: one ea stroke
4 x 100: Fin Kick
2600/