Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 16 x 50: Reverse IM Order
1 x 50: Drill
1 x 50: Kick
1 x 50: 25 drill/25 swim
1 x 50: Swim
800/1400
Main
- 1 x 300: Free, moderate +15
2 x 150: IM +20
3 x 100: IM, good streamlines +20
2 x 150: Free, descend +15
1 x 300: Non-free +60
3 x 100: IM, descend 1-3, +20
3 x 100: Free, descend +15
1 x 300: IM +60
3 x 100: Non-free +20
2700/4100