Distance Threshold
Coach Laura
Warm up
1 x 600: 300 free/300 non-free
Drill
- 2 x 75: 25 right arm/25 left arm/25 swim
4 x 100: +10, +10, +5, +5
2 x 75: 25 right arm/25 left arm/25 swim
700/1300
Main
- 1 x 400: +15, Moderate, swim to your cruise interval
1 x 500: Cruise, Descend by 100s
1 x 400: +15, Start easy, finish strong
1 x 500: Cruise
1800/3100
Dessert
- 4 x 50: 25 easy/25 kick
4 x 50: 25 free/25 non-free
400/3500