Coach Laura
Short Axis Day!
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 1 x 100: 50 fly drill/50 breast kick
1 x 100: free +15
1 x 100: 50 fly kick/50 breast drill
1 x 100: free +10
1 x 100: fly drill/breast drill
1 x 100: free +5
1 x 100: fly swim/breast swim
1 x 100: back
800/1400
Main
- 2 x 200: fly/free by 50s +30
2 x 50: fly kick +20
2 x 200: breast/free by 50s +30
2 x 50: breast kick arms at side +30
12 x 100: 3 times thru:
1 x 100: fly (descend by 25s) +30
1 x 100 ez free +30
1 x 100: breast (descend by 25s) +40
1 x 100: ez free +30
(option, do the fly & breast broken at the 25s for :5)
2200/3600
Dessert
- 2 times thru:
1 x 100: back
1 x 75: free
1 x 50: kick
1 x 25: Choice
500/4100