Coach Laura
Warm up
1 x 600: 300 free/300 non-free
Drill set
- 1 x 100: Kick, 1 x 100 Drill, 1 x 100 Swim
1 x 75: Kick, 1 x 75 Drill, 1 x 75 Swim
1 x 50: Kick, 1 x 50 Drill, 1 x 50 Swim
1 x 25: Kick, 1 x 25 Drill, 1 x 25 Swim
750/1350
Main Set
- 4 x 50: Single Arm
1 x 200: Moderate +15
3 x 50: Single Arm
1 x 150: Ascend +10
2 x 50: Single Arm
1 x 100: Build +5
1 x 50 Single Arm
1 x 50: FAST -5
Bonus: 3 x 50: FAST +301150/2400
Dessert
- 2 x 200: 50 free/50 back/50 free/50 breast 400/2800