Post date: Mar 19, 2013 2:13:15 PM
Coach Laura ~ Non-free - Golf
Time: 05:30am
Duration: 60min
Distance: 3700
Lane length: SCY
Warm up
Swimmer's choice
(600)
Drill
3 x:
1 x 50: Kick - IM order
1 x 50:: Fly drill -3 strokes/arm
1 x 50: Breast: 1 stroke/2 kicks
1 x 50: Backstroke GOLF
600/1200
12 x 25: 3 ea stroke: 1 build, 2 Bursts
300/1500
Main
1 x 200: Free, build ea 50 +15
2 x 100: "Quiet" IM, +20
4 x 50: Favorite Non Free Golf +20
1 x 200: "Quiet" Free +15
2 x 100: IM, Build ea 25 +15
4 x 50: Least Favorite Non-free Golf +25
6 x 100: Pull, Descend 1-3, 4-6 +5 (1-3 Paddles & Buoy, 4-6 Buoy only)
4 x 50: Kick, IM Order
1 x 200: Breast for time Time: 2'53
2200/3700