Coach Chris
aerobic stroke and IM
Warm up
Swimmer's choice
600y
Drill set
- 1x300 swim, every 3rd length choice of nonfree
1x300 IM (25 kick/25 drill of choice/25 swim max DPS for each stroke)
(600/1200)
Main Set
- Today's set is aerobic stroke/IM. This is a general conditioning set, designed to allow both flexibility in stroke choice and enough time to practice proper technique without being pressed on the interval.
4x100 free on cruise+10 sec
2x50 nonfree on cruise+15 sec
3x100 free on cruise+10 sec
4x50 nonfree on cruise+15 sec
2x100 free on cruise+10 sec
6x50 nonfree on cruise+15 sec
1x100 free on cruise+10 sec
8x50 nonfree on cruise+15 sec
(2000/3200)
Last set
- 4x50
2x25 kick build on cruise+15 sec
3x50
4x25 kick build on cruise+15 sec
2x50
6x25 kick build on cruise+15 sec
1x50
8x25 kick build on cruise+15 sec
If 50s are freestyle, the interval is cruise+10 sec. If 50s are nonfree, the interval is cruise+15 sec
(1000/4200)