Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 1 x 150: 50 k/50 d/50 swim Free
1 x 150: 50 k/50 d/50 swim Breast
1 x 150: 50 k/50 d/50 swim Free
1 x 150: 50 k/50 d/50 swim Back
1 x 150: 50 k/50 d/50 swim Free
1 x 150: 50 k/50 d/50 swim Fly
900/1500
Main
- 4 x 100: Odds Free +10, Evens IM Distance Per Stroke +20
1 x 400: Moderate Free +20
8 x 100: (Odds Fly, Evens Breast) +20
75 free/25 Fly or breast
50 free/50 fly or breast
25 free/25 fly or breast
100 fly or breast
4 x 100: Odds Free +10, Evens IM Distance Per Stroke +20
1 x 400: Pull Breathe 3, 5, 3, 7 by 50
2400/3900