Coach Chris
Threshold day
Warm up
Swimmer's choice
600y
Drill set
- 4x50 on cruise+10 sec, max DPS
4x25 kick build with 15 sec rest
4x50 on cruise+10 sec, descend 1-4
4x25 kick build with 15 sec rest
4x50 on cruise+5 sec, descend 1-4
(800/1400)
Main Set
- 4x50 on cruise
4x100
#1 on cruise+5 sec
#2 on cruise
#3 on cruise
#4 on cruise-5 sec
4x150
#1 on cruise+10 sec
#2 on cruise
#3 on cruise
#4 on cruise-5 sec
4x200
#1 on cruise+15 sec
#2 on cruise
#3 on cruise
#4 on cruise-10 sec
No breaks between groups.
(2000/3400)
Last set
- 4x50 ascending 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
100 single arm drill
It's a great time to work on the catch at the front of the stroke and on hip rotation
4x50 kick with 20 sec rest
Ascend 1-4 from fast to easy
100 rhythm drill
Again with the catch and hip rotation
4x50 swim on cruise+20 sec
Choice of strokes, easy
(800/4200)