Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 12 x 50
1-3: +10
4: 25 Right Arm/25 Left Arm
5-7: +5
8: 25 Right Arm/25 Left Arm
9-11: Cruise
12: 25 Right Arm/25 Left Arm
(600/1200m)
Main Set
- 3 x 200: Cruise Descend 1-3
6 x 100: Odds +5, Evens -5, Swim w/ paddles ONLY
2 x 300: Odd Cruise, Even -5
6 x 100: Odds +5, Evens -5, Swim w/ paddles ONLY but increase your kicking
(2400/3600m)