Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600)
Drill
- 1 x 75: gallup drill
1 x 50: swim build
1 x 25: breast
1 x 75: single arm
1 x 50: swim faster
1 x 25: back
1 x 75: rhythm drill
1 x 50: start fast, finish ez
1 x 25: fly
450/1050
Main
- 3 x 300:
#1: moderate +15
#2: Pull, descend by 100s: +15
#3: 3 x 100: descend +10
3 x 300:
#1: negative split +15
#2: broken at 150 for :10, negative split +15
#3: Positive split +15
1800/2850
Dessert
- 3 times:
1 x 100: Pull
1 x 50: Kick
1 x 100: Non free (#1 fly, #2 Back, #3 Breast)
750/3600