Coach Dale
Warm up
4 x 150
100 free/ 50 kick or 50 drill choice
600m
Drill Set
- 2 x 50 streamline kicking
4 x 100 50 gallop drill/ 50 distance per stroke (DPS)
2 x 50 build
600/1200m
Main
- 1 x 500 moderate effort- focus is on stroke length, c+20
1 x 250 fast, c+10
1 x 400 moderate effort- focus on stroke length, c+20
1 x 200 fast, c+10
1 x 300 moderate effort- focus on stroke length, c+20
1 x 150 fast, c+10
1600m/2800m
Pull
- swam twice through
4 x 50 build to fast
1 x200 moderate effort- focus on stroke length