Coach Chris
Warm up
Swimmer's choice
(600m)
Drill
- 4x75 (50 drill/25 swim max DPS)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4x50 kick
4x25 swim, reducing stroke count 1-4
(600/1200m)
Main
- The objective is to build and maintain a pace over a long swim.
4x200
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
2x400
#1 on cruise+10 sec
#2 on cruise
1x800 on cruise
(2400/3600m)
Last set
- 6x50
Odds swim max DPS nonfree
Evens choice of kick or drill
(300/3900m)