Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 5x100 (25 swim/50 drill/25 kick)
Odds: drill is rhythm drill
Evens: drill is single arm drill
(500/1100)
Main Set
- 1x500 moderate on cruise+10 sec
2x400
#1 moderate on cruise+10 sec
#2 uptempo on cruise+20 sec
3x300
#1 moderate on cruise+10 sec
#2 uptempo on cruise+20 sec
#3 best effort of set on cruise+30 sec
(2200/3300)
Last set
- 100 easy
6x50 kick on cruise+20 sec, descend 1-3, 4-6
(400/3700)