Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 4x150
#1 swim max DPS
#2 50 kick/50 rhythm drill/50 kick
#3 50 rhythm drill/50 kick/50 rhythm drill
#4 swim, build by 50s
Focus on hip rotation during the rhythm drill.
(600/1200)
Main Set
- 1x500 moderate
1x300 swim max DPS, every 3rd length kick
1x500 negative split
1x300 swim max DPS, every 3rd length backstroke (it helps to unwind your shoulders and open up your chest muscles)
1x500 fast, rotating leaders and working on drafting.
30 sec rest/regroup between each swim
(2100/3300)
Last set
- 100 easy
4x75 kick
(400/3700)