IM/Mixing It Up!
Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 2 x 50: Fly drill
2 x 50: Underwater dolphin kick w/ pull buoy between legs
2 x 50: Single arm backstroke
2 x 50: 6 count back kick
2 x 50: Breast stroke w/ dolphin kick
2 x 50: Underwater dolphin kick w/ pull buoy between legs
2 x 50: Single arm free
2 x 50: 6 Count free kick
800/1400
Main
- 1 x 200: every 3rd length non-free +20
1 x 150: Free +15
1 x 100: Choice
450
5 x 100: Back +30, 25, 20, 15, 10
1 x 50: Easy
10 x 50: Breast: Odds +20, Evens: +10
1 x 50: Easy
20 x 25: Fly: 5 Rounds: Rest: :5, :10, :15, :20, :5
1 x 50 Easy
2100/3500