Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- 4 x 50: +15: 25 fist/25 swim
3 x 50: +10: descend 1-3
2 x 50: Kick
1 x 50: Cruise, fast
2 x 50: +5, Recover
600/1200
Main
- 1 x 200: +10
2 x 100: -5
4 x 50: +5, C, +5, C
1 x 200: -5
2 x 100: +5, C
4 x 50: Cruise
1 x 200: +5
2 x 100: Cruise
4 x 50: +10
1800/3000
Last set
- 4 x 150: Pull, +10
600/3600