Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 1x300, every 3rd length kick
3x100 (25 kick/50 choice of drills/2 5 swim max DPS)
6x50 on cruise+20 sec
#1-2 swim build
#3-4 kick build
#5-6 swim build
choice of strokes on all.
(900/1500)
Main Set
- 3x50 fast on cruise+30 sec
4x25 ascending from fast to easy with 15 sec rest between each
100 easy
3x50 fast on cruise+40 sec
4x25 ascending from fast to easy with 15 sec rest between each
100 easy
3x50 fast on cruise+50 sec
4x25 ascending from fast to easy with 15 sec rest between each
100 easy
3x50 fast on cruise+60 sec
4x25 ascending from fast to easy with 15 sec rest between each
100 easy
Choice of strokes on everything.
(1800/3300)
Last set
- 200 easy
(200/3500)