Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 1 x 100 Kick, 1 x 100: Drill, 1 x 100: Swim
1 x 75: Kick, 1 x 75: Drill, 1 x 75: Swim
1 x 50: Kick, 1 x 50: Drill, 1 x 50: Swim
1 x 25: Kick, 1 x 25: Drill, 1 x 25: Swim
Swims are build
750/1350
Main
- 4 x 50: Odds Right Arm/Evens Left Arm
1 x 200: Moderate +15
3 x 50: 25 right arm/25 left arm
1 x 150: descend by 50s +15
2 x 50: Rhythm DRill
1 x 100 Good Effort (-10 effort) +30
1 x 50: Rhythm Drill
1 x 50: Best Effort +30
Bonus: 3 x 50: +45
1150/2500
Dessert
- 4 x 50: +5, 10, 15, 20
200/2700