Coach Chris
Warm up
3x200, choice of strokes
#1 easy swim
#2 50 kick/50 swim max DPS
#3 50 drill/50 swim max DPS
(600/600m)
Drill
- 4x75 (25 swim/25 kick/25 swim)
Odds free, evens nonfree
3x50 freestyle Golf
3x50 nonfree Golf
(600/1200m)
Main Set
- 1x100
1x200
3x100
2x200
5x100
3x200
Option 1: 100s are freestyle on cruise+10 sec, 200s are nonfree on cruise+30 sec
Option 2: 100s are nonfree on cruise+20 sec, 200s are freestyle on cruise+20 sec
Each lane chooses either Option 1 or 2.
Choice of strokes or IM on the nonfree
(2100/3300m)
Last set
- 9x50
#1 drill (choice of stroke and drill)
#2-3 Kick, with 15 sec rest between
#4-6 Swim nonfree on cruise+15-20 sec, Ascending from Fast to Easy,while maintaining good stroke technique
#7-8 Kick, with 15 sec rest between
#9 drill (choice of stroke and drill)
(450/3750m)