Coach Laura
Warm up
1 x 600: 300 free/300non free
(600/600)
Drill Set
- 6 x 100:
Odds: 50 Single Arm/25 Kick/25 Swim
Evens: 50 Scull/25 Kick/25 Swim
(600/1200m)
Main Set
- 8 x 25: 2 Rounds:
12.5 Ez/12.5 Fast
12.5 Fast/12.5 Ez
All Fast
All Ez
5 x 400: Odds: Descend Evens: Pull
(2200/3500m)
Last set
- 5 Minute Kicking: Every minute kick FAST for 20 seconds