Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 4 x 50: Kick, IM Order
2 time thru:
1 x 50: fly, 3 strokes right arm/3 strokes both arms/3 strokes left arm
1 x 50: back: same pattern
1 x 50: breast: same pattern
1 x 50: Free: same pattern
600/1200
Main
- 3 x 200: +15
#1: 50 fly/150 free
#2: 50 free/50 back/100 free
#3: 100 free/50 breast/50 free
6 x 200: IM: +45, 35, 25, 15, 45, 15
1 x 100: Easy
4 x 150: Pull,
#1: Paddles & Buoy, Cruise
#2: Paddles Only Cruise
#3: Buoy Only Cruise
#4: Buoy at ankle
2500/3600