Coach Laura
Warm up
1 x 600: 300 free/300 non-free
600
Drill
- 4 x 75: Drill, one ea stroke
4 x 50: Kick, choice
4 x 25: Swim, IM order
600/1200
Main Set
- 12 x 50: +20
Odds: 25 fly drill/25 fly swim
Evens: Choice
1 x 100: Free easy
10 x 75: +30
Odds: fly w/ long streamline off first 25
Evens: Choice
1 x 100: Free easy
8 x 100: +40
Odds: Fly (option: 50 kick/50 swim)
Evens: Choice
1 x 100: Free easy
2450/3650