Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 3 times thru:
1 x 50: 3 strokes right arm/3 strokes both/3 strokes left arm
1 x 50: swim
300
Main
- 2 times thru:
4 x 25: 360 kick (use fins)
1 x 100: swim (use hips)
4 x 25:high flutter kic
1 x 100: swim
1100/1500
5 x 100: +15 Broken at the 50, negative split
#1: rest :5, #2: rest :4, :3, :2, :1
5 x 100: Cruise negative split, wear fins
first 50 is as fast as last 50 in first set of 5 x 100s!
1000/2500
Bonus
- 3 x 100: 25 breathe right/25 breathe left/30 breathe every 3rd
300/2800