IM/Mixing It Up!
Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 1 x 100: Butterfly drill (3 strokes per arm)
1 x 50: Swim butterfly
1 x 100: Backstroke (50 right arm/50 left arm)
1 x 50: Swim Back
1 x 100: Breast: 2 count glide
1 x 50: Swim Breast
1 x 100: Free (50 right arm/50 left arm)
1 x 50: Free
600/1200
Main
- 1 x 300: IM Descend by 25s +60
1 x 200: Free Moderate +15
1 x 100: IM: focus on streamlining off the wall
16 x 50: IM Order: Groups of 4:
R1: +20, R2: +15, R3: +10, R4: +5
1 x 300: Moderate +60
1 x 200: Descend by 100s +15
1 x 100: IM: focus on streamlining off the wall
12 x 50: IM Order
R1: +15, R2: +10, R3: +5
2200/3400
Dessert
- 2 - 4 rounds:
1 x 100 Pull/75 kick/25 no breath