Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- #1 free, #2 non-free
2 x 150: 50 k/50 drill/50 swim
2 x 100: 25 drill/25 swim/25 drill/25 swim
2 x 50: swim
600/1200
Main
- 4 x 100: +15
#1: last 25 FAST
#2: 2nd & 4th 25 FAST
#3: 1st, 3rd, 4th 25 FAST
#4: All FAST
8 x 25: Odds builds, evens FAST +20
1-2: no breath on first 2 strokes
3-4: no breath on first 4 strokes
5-6: no breath on first 6
7-8: no breath on first 8 strokes
4 x 100: +25 No breath on first 3 strokes of FAST lengths
#1: last 25 FAST
#2: 2nd & 4th 25 FAST
#3: 1st, 3rd, 4th 25 FAST
#4: All FAST
8 x 50: same pattern as 8 x 25 +40
1400/2600