Coach Laura
Warm up
1 x 600: 300 Free/300 Non-free
(600/600m)
Drill
- 3 x 200:
#1: Swim +20
#2: IM +30
#3: Pull +10
(600/1200m)
Main Set
- 13 x 150: 4 Groups 3:
1-3: 50 Kick/50 Swim/50 Kick
4-6: 100 Mod/50 Fast +5
7-9: 75 Mod/75 Fast Cruise
10-12: 50 Mod/100 Fast -5
13: 25 Non-free/25 Free
(1950/3150m)