Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- 2 x 100: +15
1 x 100: 25 non-free/25 free/25 non-free/25 free
2 x 100: +10
500/1100
Main
- 4 x 50: +10 (Warm up)
3 x 50: Kick +25
2 x 50: non free +15
1 x 200: Cruise
4 x 50: +10 (Active Recovery), 5, C, C
3 x 50: non-free +15
2 x 50: kick
1 x 200: -5
4 x 50: +10 (Active Recovery), 5, C, C
3 x 50: Kick +25
2 x 50: non-free +15
1 x 200: -10
4 x 50: +10 (active recovery)
3 x 50: non-free +15 (Cool down)
2 x 50: kick (Ez) 2 x 200: Pull, +10, Cruise
1 x 100: Swim, no toys
1 x 500, 400, 300, 200, 100: all on Cruise
1 x 50: Easy
2050/3150
Cool Down
- 1 x 150: 50 npn-free/50 free/50 non-free
1 x 150: IM
1 x 150: Choice
450/3650