Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 2x300
#1 swim max DPS, every 3rd length kick without a board
#2 Single arm drill, every 3rd length swim max DPS
(600/1200m)
Main Set
- Again with the Cruise Interval thing! As the distances decrease, the interval increases, allowing for slightly faster pace work as you progress through the set.
1x1000 on cruise
Remember, if you're swimming at your cruise pace (around 70% effort), you should be able to get somewhere between 30 and 60 seconds rest on this.
1x500 on cruise+15 sec, at a slightly faster pace than the 1000
The additional 15 sec on the interval should give you at least 30 sec rest.
1x200 on cruise+25 sec, at a slightly faster pace than the 500
Again, the extra 25 sec should give you at least 30 sec rest.
1x100 on cruise+35 sec, at a slightly faster pace than the 200
Your level of effort should be between 80 and 85% by now, and you should get about 45 sec rest here.
1x50 at a pace faster than the 100. Best effort of the set here.
100 easy
(1950/3150m)
Last set
- 4x100
Odds: 50 kick/50 single arm drill
Evens: easy swim, choice of strokes
(500/3650m)