Coach Chris
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill Set
- 4x150 (50 swim/50 kick/50 swim)
Choice of strokes
4x75 build (25 easy/25 medium/25 fast )
(900/1500)
Main Set
- 4x25 on cruise+10 sec
Count your strokes, and get your average number of strokes per length
4x25 Progressive Spinners with 30 seconds rest in between each one
Progressive Spinners are a form of drill where the focus is on the fastest stroke turnover you can manage. The stroke will start out very short, and the progression part is lengthening the stroke while maintaining a fast stroke cadence. On the first of these, take your average stroke count number deter mined above and try to do that many strokes in 12.5 yards. Then finish the rest of the length easy. On the second one, do that same number of strokes in 18 yards, and then finish easy. On the third, the distance is 20 yards, and on the last one, the distance is the full length.
Some swimmers may have trouble with such a rapid turnover. You can start with the hands in a fist, then fist+1 finger, fist+2 fingers and so on until you use the full palm on the last one. Keep in mind, however, that flipping off the coach often results in a Butterfly set from Hell shortly thereafter.
4x50 sprint, trying to retain that rapid cadence and longer stroke length.
#1 on cruise+20 sec
#2 on cruise+30 sec
#3 on cruise+40 sec
#4 on cruise+50 sec
100 easy
4x25 kick on cruise+20 sec, descend 1-4
4x50 kick fast on your 100 cruise interval
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100 easy
4x25 on cruise+20 sec, descend 1-4 from easy to fast
4x25 on cruise+40 sec. ; These are FAST!
4x25 on cruise+20 sec, ascend 1-4 from fast to easy
(1200/2700)
Warm down
- 1x300 easy choice of kick/drill/swim and stroke.
(300/3000)