Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Main Set
- 9 x 300:
#1: 50 Fist w/ tennis ball/50 free/50 backstroke fist/50 swim backstroke/50 free fist/50 swim free
#2: 50 dolfin kick/50 fly drill
#3: 50 breast swim/50 free
#4-6: 300 IM, descend 4-6 1 min. rest between
#7: 50 fist w/ tennis ball/50 free
#8: Pull
#9: Swim, "positive split"
(2700/3300m)