Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill set
- 5 x 50 kick IM order
4 x 50 gallop drill odds: backstroe, evens: free
4 x 50 rhythm drill odds: fly, evens: free
600/1200m
Main Set
- 4 x [1 x 100 IM C+20, 4 x 25 ALL OUT kick IM oder]
recovery interval on kick leg, maximum effort 1 -> 4, and all four rounds
2 x [1 x 200 IM c+30, 4 x 50 sub threshold pace IM order kick]
rest interval :30 seconds on each kick interval
1 x [1 x 300 IM c+45, 4 x 100 slightly above aerobic pace IM kick]
rest interval is 15 seconds after last swimmers hits the wall
2300/3500m
set is kick emphasis. IM's are all moderate paced with great technique and smart walls. goal of kicking is to maintain same pace through each leg of the set. focus on rhythm, quick turnover and proper body position while the legs start to fail.