Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 6 x 50: 50 Catchup, 50 Kick, 50 Catch up Twice Trhu
1 x 300: Swim, every 3rd length Catchup
600/1200
Main
- help us get ready for 1 hour swim by swimming continuously at AT level
1 x 400: +10
1 x 300: +5
1 x 200: C
1 x 100: -5
1 x 100: +5
1 x 200: C
1 x 300: +5
1 x 400: +10
2000/3200
Cool down w/ 25s