Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill set
- 8 x 50 odds: 25 streamline kicking/ 25 choice drill, evens: 25 choice drill/ 25 swim
4 x [1 x 25, 2 x 25, 1 x 50]
1 x 25 swim DPS
2 x 25 threshold pace, 05 seconds rest
1 x 50 recovery swim
900/1500m
Main Set
- 4 x 100 descend 1 -> 4 c+5
1 x 300 moderate pace, fast walls c+15
4 x 100 steady and fast c
1 x 300 moderate pace, pulling c+15
4 x 100 ascend 1 -> 4 c+5
1 x 300 moderate pace, pulling c+15
4 x 100 steady and fast c
1 x 300 moderate pace, fast walls c+15
2800/4300m
during the (2) rounds of 'steady and fast', pursue a pace that will leave you with 5 seconds rest. all the groups of 4 x 100 are designed to come at you fast while holding a threshold pace. your effort should be slightly faster than you would be able to maintain for a straight 400 interval.
Warm down
- 2 x 200
2 x 150
2 x 100
2 x 50
#1 swam easy stroke, mix it up
#2 swam easy freestyle but confuse your standard breathing rhythm (i.e. if you normally breath to one side, breath the entire interval to the opposite side.
in a triathlon or open water swim, you never know who, what, or for how long something can may affect your 'comfortable' breathing patterns. learn to swim for brief periods of time without this affecting performance.