Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 3x100
#1 50 kick/50 single arm drill
#2 50 single arm drill/50 rhythm drill
#3 50 rhythm drill/50 swim max DPS
4x75 (25 kick/50 swim build)
(600/1200m)
Main Set
- 1x500 swim maximum DPS on cruise+15 sec
1x100 on cruise
1x400 swim max DPS on cruise+15 sec
2x100 on cruise
1x300 swim max DPS in cruise+15 sec
3x100 on cruise
(1800/3000m)
Last set
- 6x100
#1-3 50 kick/50 single arm drill
#4-6 50 kick/50 Rhythm drill
(600/3600m)