Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- 6 x 100:
Odds: Free
Evens: Long Axis Drill
600/1200
Main
- 8 x 25: RI :10
Odds: Swim Choice
Evens: Underwater backstroke kick
6 x 50: RI :151-2: 25 back/25 free
3-4: 25 back/25 breast
5-6: 25 back/25 choice
2 Rounds:
4 x 100: +30
25 Back FAST/75 Easy Free
50 Back FAST/50 Easy Free
75 Back FAST/25 Easy Free
100 Back FAST
Rest 30 sec
Round 2: +45
2 x 200:
#1: backstroke kick w/ fins
#2: dolphin kick on back w/ fins
1 x 300: pull (every 3rd length back)
2000/3200
Cool Down
- 1 x 150: 50 npn-free/50 free/50 non-free
1 x 150: IM
1 x 150: Choice
450/3650