Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 1 x 300: every 3rd length fly drill
1 x 200: 50 free/50 fly kick
1 x 100: swim choice
600/1200
Main Set
- "Fly me to the Moon!"
8 x 25: Odds choice, Evens: Fly
8 x 50: +15
1-2: 25 fly/25 back
3-4: 25 fly/25 breast
5-6: 25 fly/25 free
7-8: choice
4 x 100: Free +15
8 x 50: Odds Choice, Evens Fly +15
4 x 100: Free +15
8 x 50: Odds Swim Choice, Evens Fly Kick
4 x 100: IM +25
2800/4000