Coach Chris
Warm up
2x300
#1 Freestyle, every 3rd length nonfree
#2 choice of strokes, every 3rd length kick
(600/600m)
Drill
- 4x75 swim max DPS
Odds free, evens nonfree
4x50 drill
Odds freestyle fist drill, evens choice of nonfree stroke and drill
4x25 kick, build
(600/1200m)
Main Set
- 1x300 free on cruise+20 sec
8x50 nonfree on cruise+15 sec, descend 1-4, 5-8
1x300 free on cruise+40 sec, every 3rd length kick
4x100 nonfree on cruise+25 sec, descend 1-4
1x300 free on cruise+60 sec, 25 kick/25 fist drill/25 swim max DPS throughout
2x200 nonfree on cruise+35 sec, descend 1-2
(2100/3300m)
Last set
- 2x100 kick on cruise+40 sec
Vertical kicking:
Twice through--10 sec kicking, 20 sec rest, 20 sec kicking, 20 sec rest, 30 sec kicking, 20 sec rest
2x100 kick on cruise+40 sec
(400/3700m)