Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 11 x 50:
2 time:
3 x 50: 25 catchup/25 swim'
3 x 50: 25 fist/25 swim
3 x 50: kick
2 x 50: swim build
550/1150
Main
- 2 x 50: Kick, 11kicks ez, 11 kicks fast....+30
4 x 50: 11 strokes ez, 11 strokes fast...+15
6 x 75:Evens: 11 strokes ez, 11 strokes moderate, 11 strokes FAST +15
Odds: try non-free same pattern, +20
8 x 100: Odds: 11 strokes ez, 11 strokes moderate, 11 strokes FAST +20
Evens: broken at 50 for :11, then negative split +15
11 x 25: Odds kick, evens choice
1 x 25: Ez
1850/3000