Coach Laura
Warm up
1 x 600: 300 free/300 non-free
(600/600)
Drill
- 9 x 50: 3 times thru:
1 x 50: Gallup drill
1 x 50: Catch Up
1 x 50: swim
450
Main Set
- 4 x 200
#1: moderate +15
#2: negative split +15
#3: broken at the 50s for :5, descend ea 50 +30
#4: good effort (faster than #1) Cruise
8 x 100:
1-2: moderate +10
3-4: negative split +10
5-6: broken at the 25s for :5, descend ea 25 +30
7-8: good effort (faster than 1-2) Cruise
8 x 50: +10
1-2: moderate +5
3-4: negative split +5
5-6: broken at the 25s for :5, descend ea 25 +15
7-8: good effort (faster than 1-2) Cruise
8 x 25:
1-2: moderate +5
3-4: negative split +5
5-6: broken at the 12 1/2, vertical kick for :30, finish fast Regroup
7-8: good effort Cruise
1 x 200: cool down
2400/3000