Coach Chris
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill Set
- 4x150 (50 swim/50 kick/50 swim)
Odds free, evens nonfree
4x25 free, build each one
4x25 nonfree, build each one
(800/1400)
Main Set
- 4x200 free on cruise+30 sec
#1 swim the first 50 nonfree
#2 swim the second 50 nonfree
#3 swim the third 50 nonfree
#4 swim the fourth 50 nonfree
4x200 nonfree on cruise+45-60 sec (depending on what stroke you're doing)
#1 kick the first 50
#2 kick the second 50
#3 kick the third 50
#4 kick the fourth 50
8x100 on cruise+30 sec
#1-4 nonfree stroke or IM, descend 1-4
#5-8 choice, but different than the first 4 (if doing Free, either go FAST or cut your interval down). Descend 5-8
(2400/3800)
Warm down
- 200 easy
(200/4000)