Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 6x100 (25 kick/50 dril/25 swim max DPS)
Odds free, evens nonfree
(600/1200m)
Main Set
- 5x100
#1 100 free on cruise+10 sec
#2 75 free/25 stroke on cruise+15 sec
#3 50 free/50 stroke on cruise+20 sec
#4 25 free/75 stroke on cruise+25 sec
#5 100 nonfree on cruise+30 sec
5x50 kick on cruise+20 sec, descend 1-5
5x200
#1 200 nonfree on cruise+45 sec
#2 150 nonfree/50 free on cruise+35 sec
#3 100 nonfree/100 free on cruise+25 sec
#4 50 nonfree/150 free on cruise+15 sec
#5 200 free on cruise+5 sec
5x25 free on cruise+10 sec, descend 1-5 to FAST
5x25 nonfree on cruise+15 sec, descend 1-5 to FAST
(2000/3200m)
Last set
- 6x100 choice of strokes
Odds 50 kick/50 drill, evens 50 drill/50 swim max DPS
(600/3800m)