Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 3x100 free on cruise+15 sec
Mild descend 1-3
3x100 nonfree (25 kick/50 choice of drill/25 swim max DPS)
3x50 nonfree swim on cruise+15 sec
Descend 1-3
(750/1350)
Main Set
- This is an aerobic set. There are 2 options on how to do it. Given that we are now swimming in a 6 lane pool for a couple of weeks, the different swimmers in each lane may dictate the choice. The option exercised is lane's choice, but everyone in the lane does it.
1x200
1x100
1x200
2x100
1x200
3x100
1x200
4x100
1x200
Option 1: the 200s are Freestyle on cruise+10 sec, and the 100s are nonfree on cruise+25 sec
Option 2: the 200s are nonfree on cruise+35 sec, and the 100s are freestyle on cruise+10 sec
Option 3: If you feel like doing nothing but stroke, the 200s are on cruise+40, and the 100s are on cruise+25.
(2000/3350)
Last set
- 16x50 in the following pattern:
1x swim free on cruise+10 sec
2x kick on cruise+20 sec
3x swim free on cruise+10 sec
4x kick on cruise+20 sec
3x swim nonfree on cruise+15 sec
2x kick on cruise+20 sec
1x swim nonfree on cruise+20 sec
(800/4150)