Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 3 times thru:
1 x 50: Gallup Drill
1 x 50: Swim
300/900
Main
- 4 x 100: Descend +10
1 x 400: Paddle on right hand, fin on left foot
4 x 100: Descend +10
1 x 400: Paddle on left hand, fin on right foot
4 x 100: Descend +5
2000/2900
Bonus
- 1 x 100: Right paddle/right fin +15
1 x 50: good effort +30
1 x 100: Left paddle/left fin +15
1 x 50: good effort +30
300/3200