Coach Laura
Warm up
2 X 300: #1 Free; #2 Non-free
(600/600)
Drill
- 8 X 75: IM Order 2 of each stroke
25 Kick/25 Fist/25 Swim
(600m/1200m)
Main Set
- 2 x 300:
#1: Pull Descend by 100s +10
#2: Fin Kick Descend by 100s (100 free on side/100 back kick/100 back dolfin)
3 x 200:
#1: Pull Descend by 100s +10
#2: Choice
#3: Fin Kick Descend by 100s
6 x 100:
2 Pull Cruise
2 Choice
2 Fin Kick
1 x 600: Swim w/ Fins Negative Split
(2400/3600m)
Cool down
- 8 x 25: Odds Breast Stroke/Evens Back
(200/3800m)