Coach Dale
Warm up
4 X 150
100 STROKE/ 50 KICK OR 50 DRILL
(600/600)
Drill
- 8 X 75
ODDS: 25 SIX COUNT KICK/ 50 GALLOP
EVENS: 25 GALLOP/ 50 LOWEST STROKE COUNT OF YOUR ADULT LIFE
600/1200M
Main Set
- 3 X 400 MODERATE PACED, C+20
1 X 100 DRILL
2 X 300 UP TEMPO, C+25
1 X 100 DRILL
1 X 200 FAST, C+30
2200/3400M
PULL
- 2 X 400 FOCUS ON STROKE LENGTH
800/4200M