Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 1x300 swim, maximum DPS
Every 3rd length nonfree
1x200 nonfree
Odds lengths kick, even lengths swim
1x100 swim, build
Choice of strokes
(600/2100m)
Main Set
- 1x300 moderate free on cruise+15 sec
8x25 nonfree on cruise+15 sec, descend 1-4, 5-8
4x40 nonfree on cruise+20 sec
1x300 moderate free on cruise+15 sec
4x50 nonfree on cruise+20 sec, descend 1-4
2x100 nonfree on cruise+30 sec
1x300 moderate free on cruise+15 sec
2x100 nonfree on cruise+30 sec, descend 1-2
1x200 nonfree on cruise+40 sec
(2100/3300m)
Last set
- 6x75 (50 kick/25 easy swim)
Odds free, evens nonfree
(450/3750m)