Coach Chris
Warm up
Swimmer's choice
(600m)
Drill
- 12x50
#1-4 freestyle on cruise+10 sec, descend 1-4
#5-8 kick on cruise+20 sec, descend 5-8
#9-12 swim nonfree on cruise+15 sec, max DPS, choice of strokes
(600/1200m)
Main
- 1x300 Free on cruise+10 sec
1x300 IM on cruise+60 sec
4x150 IM on cruise+40 sec
Swimmer’s choice where to add the extra stroke lengths
3x100 Free on cruise+10 sec, descend 1-3
2x100 nonfree on cruise+20 sec, descend 1-2
1x100 different nonfree than above on cruise+30 sec
12x50, with 15 sec rest after each.
Do as 4 rounds of:
2x50 kick
1x50 max DPS
Choice of strokes
(2400/3600m)
Last set
- 1x300 pull, every 3rd length nonfree
(300/3900m)