Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 1 x 300: IM K/D/S by 25
1 x 200: D/S by 25
1 x 100: S
600/1200
Main
- 3 x 150: IM +30 Descend 1-4
3 x 150: Rolling IM +20
3 x 150:
#1: 50 Fly/100 Free +15
#2: 50 Ba/100 Free
#3: 50 Br/100 Free
1 x 450: IM (100 Fly/50 Free....)
1800/3000
Last set
- 3 x 200:
#1: IM
#2: Free
#3: Kick
600/3600