Coach Chris
Welcome back to Eagle Pool! Special workout: Tour of Eagle Pool
Warm up
Swimmer's choice
(600/600m)
Drill
- 5 minutes of "free for all" warm up
Main Set
- Swimmers will do a 7 minute mini-set in each of the 8 lanes. At the end of the 7 minutes, they will slide into the next lane and do the set there, until they have covered all 8 lanes.
Lane 1 set: 25s with 15 sec rest. Odd ones hypoxic (0 or 1 breath), even ones easy
Lane 2 set: 50s freestyle on cruise+5 sec
Lane 3 set: 50s (25 fly/25 back) with 15 sec rest
Lane 4 set: 50s (25 back/25 breast) with 15 sec rest
Lane 5 set: 50s (25 breast/25 free) with 15 sec rest
Lane 6 set: 100s free on cruise+5 sec
Lane 7 set: 50s kick with 15 sec rest
Lane 8 set: 7 minute straight swim or pull