Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 1 x 150: 50 fly kick/50 fly drill/50 free swim
1 x 150: 50 back kick/50 back drill/50 free swim
1 x 150: 50 breast kick/50 breast drill/50 free swim
1 x 150: 50 free kick/50 free drill/50 free swim
12 x 25: IM order 3 times thru
900/1500
Main
- (Pseudo Brute Squad!)
4 x 50: Fly descend 1-4 +20
1 x 400: (4 x 100 IM) descend each 100 Rest :60
4 x 400: Free +30, +15, +30, 0
1 x 50: Fast
2250/3750