Coach Chris
Aerobic stroke and IM
Warm up
Swimmer's choice
600y
Drill set
- 4x100 (25 kick/50 drill/25 swim)
Choice of strokes and drills
3x50 free on cruise+10 sec, Golf
3x50 nonfree on cruise+15 sec, Golf
(700/1300)
Main Set
- 5x100 on cruise+30 sec
#1 all free
#2 25 nonfree/75 free
#3 50 nonfree/50 free
#4 75 nonfree/25 free
#5 all nonfree
8x50 choice
#1 on cruise+30 sec
#2 on cruise+25 sec
#3 on cruise+20 sec
#4 on cruise+15 sec
#5 on cruise+10 sec
#6 on cruise+5 sec
#7 on cruise
#8 on cruise-5 sec
Do whatever you want (nonfree highly encouraged) as long as you make the interval. When the interval catches up to you, switch to freestyle and finish the set that way.
5x100 on cruise+30 sec
#1 all free
#2 25 nonfree/75 free
#3 50 nonfree/50 free
#4 75 nonfree/25 free
#5 all nonfree
Try something different on this second set of 5x100.
8x50 choice
#1 on cruise+30 sec
#2 on cruise+25 sec
#3 on cruise+20 sec
#4 on cruise+15 sec
#5 on cruise+10 sec
#6 on cruise+5 sec
#7 on cruise
#8 on cruise-5 sec
Do whatever you want (nonfree highly encouraged) as long as you make the interval. When the interval catches up to you, switch to freestyle and finish the set that way. In this second round, either try something different, or see if you can go deeper into the set before switching to freestyle.
5x100 with 15 sec rest between
#1 easy swim
#2 25 kick/75 swim
#3 50 kick/50 swim
#4 75 kick/25 swim
#5 all kick
Choice of strokes
(2300/3600)
Last set
- 200 easy swim
(200/3800)