Coach Laura
Warm up
1 x 600: 300 free/stretch for :45/300 non free 600
(600/600y)
Drill
- 12 x 50: 3 times:
2 fist
1 swim
1 kick
600/1200
Main
- 4 x 50: +10, +5, C, +10
2 x 100: +5, C
2 x 200: Cruise
2 x 75: Fist
4 x 50: Cruise
2 x 100: -5
1 x 200: +10
1 x 50: Fist
1 x 400: Good effort Cruise
2 x 50: Fist
2050/3250
Cool down
- 8 x 25: odds free, evens non-free
200/3450