Coach Laura
Warm up
1 X 600: 300 free/300 non-free
600m
Drill
- 1 x 150: 50 swim/50 drill/50 kick
1 x 100: 50 drill/50 kick
1 x 75: swim
1 x 50: kick
1 x 25: non free
300/900
Main
- 6 x 100: +10
Descend 1, 3, 5
Moderate 2, 4, 6
1 x 50 easy
8 x 25: Odds FAST +20, Evens FAST Kick +30
1 x 50: easy
6 x 100: +15
Descend 1, 3, 5
Moderate 2, 4, 6
1 x 50: ez
2 x 100: All out for time +4:00
Cool down
1750/2650
Cool Down
- 1 x 150: 50 npn-free/50 free/50 non-free
1 x 150: IM
1 x 150: Choice
450/3650