Coach Laura
Warm up
1 x 600: 300 Free/300 Non-free
(600/600m)
Drill
- 6 x 50: Twice Thru:
1 x 50: Kick
1 x 50: Gallup Drill
1 x 50: Fingertip Drag
4 x 75: Pull: 25 Ez/25 Mod/25 Fast +10
(600/1200m)
Main Set
- 6 x 150: C+5: Last 25 Emphasis on Kick
2 x 50: Fingertip Drag +10
4 x 150: Cruise: Last 25 FAST
2 x 50: Fingertip Drag +10
2 x 150: Cruise -5 Last 50 FAST
2 x 50: Fingertip Drag +10
(2000/3200m)
Last set
- 4 x 50:
Odds Gallup
Evens Non-free
(200/3400m)