Coach Chris
Warm up
swimmer's choice
(600m)
Drill
- 6x100
Odds: 50 swim max DPS/50 single arm drill
Evens: 50 swim max DPS/50 kick
(600/1200)
Main
- Today, we’re going to do a long, stretch out swim, followed by a short spike of high intensity work, after which we go right into a 400 free. Can you hold your stroke mechanics together and maintain some kind of speed when you’re fatigued? Let’s find out.
1x800 free, negative split
Fins and/or pulling gear okay
Rest and regroup your lane for a minute
4x25 fast fly with 10 seconds rest
And I do mean FAST. No fins or pulling gear
Rest NOT MORE than 15 seconds and go right into:
1x400 free
Again, no fins or pulling gear. It will be tough, but try to maintain your stroke and your speed. This isn’t a swim down. Don’t give us crappy swimming here. If you can maintain good mechanics after a high intensity spike like that, you’ll improve.
Rest and regroup your lane for 1 minute
1x400 free
Fins and pulling gear are okay here. Try to beat your time from the first 400
(1700/2900)
Last set
- 100 easy
6x25 with lots of rest.
This set is aimed at getting the most out of a streamline off the walls.
#1 no streamline off the wall. Be Superman, swim head up and get a baseline distance off the wall.
#2 streamline kick for 5 meters
#3 streamline kick for 10 meters
#4 streamline kick for 15 meters
#5 streamline kick for 20 meters
#6 streamline kick for 25 meters
(250/3150)