Coach Laura
Warm up
1 x 600: 300 free/300 non free
600
Drill
- 12 x 50: 4 times through:
1 x 50: Swim
1 x 50: Gallup Drill
1 x 50: Kick
600/1200
Main
- 3 x 100: Descend +15
4 x 25: Fist drill +15
3 x 100: Descend +20
4 x 25: Fist drill +15
3 x 100: Descend +25
4 x 25: Fist drill +15
1200/2400
Last set
- 1 x 300: Pull
1 x 200: Pull
1 x 100: Pull
600/3000