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
- 2 x 200: +10, Cruise
4 x 100: -5, Swim w/ paddles ONLY
2 x 200: Cruise
4 x 100: -5, Swim w/ paddles ONLY but increase your kicking
1 x 400: -10
(2000/3200m)