Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600)
Main
- 1 x 400: Moderate
6 x 50: 2 ea stroke: 25 drill/25 swim +15
4 x 100: IM +30
1 x 400: Pull
6 x 50: 2 ea stroke: 25 drill/25 swim +15
1 x 400: IM 50 DPS/50 Sweet Technique of each stroke
1 x 400: Swim w/ Fins use the legs!
6 x 50: 2 ea stroke: 25 drill/25 swim +15
1 x 400: IM best in show
3300/3900
Dessert
- 8 x 50: Odds Kick Fly, Evens: Kick Breast
400/4300