Coach Chris
Warm up
Swimmer's choice
(600m)
Drill
- 8x75
Odds: 50 almost catchup drill/25 fist drill
Evens: 50 rhythm drill/25 swim build
(600/1200m)
Main
- 5x400 on cruise+20 to 40 sec (It varies. Aim for 20 to 30 sec rest between 400s)
#1 Every 4th length kick
#2 Negative Split
#3 Every 4th length 6 beat kick
#4 Build by 400s
#5 Every 4th length really pressing the T
The idea behind this set is to get the legs and lower half of the body to ride higher in the water. Not only does this reduce drag, it also makes body rotation easier, which shifts the load from the shoulders and rotator cuff muscles to the larger muscles in the back and torso. Small changes, made by engaging the core muscles even slightly, can make a big difference.
(2000/3200m)
Last set
- 12x50 in four groups of 3:
In each group:
1x50 kick
1x50 almost catch up drill
1x50 fist drill
10 sec rest between each. Let the hip rotation and strong kick drive the drill 50s
(600/3800m)