Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- 10 minutes of:
50 fist
50 swim
50: 25 kick/25 swim
then:
easy 50 breast
1 x 50 fast
Main
- all on 3:00
2 x 150: 100 good effort/50 easy
2 x 125: 100 better effort/25 kick
6 x 100: FAST
Cool down
- choice 200 easy