Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill Set
- 4 x 125 IM order 50 kick/ 50 drill/ 25 swim
6 x 50
1-2) 25 fly/ 25 back
3-4) 25 back/ 25 breast
5-6) 25 breast/ 25 fly
800/1400m
Main
- 9 x 100 c+20 good effort on all stroke intervals/ descend free #2, #5, #9; rest 1-2 minutes after #9
1. 50 fly/ 25 back/ 25 breast
2. free
3-4. 25 fly/ 50 back/ 25 breast
5. free
6-8. 25 fly/ 25 back/ 50 breast
9. free
900
4 x 25 fly; 2 x 100 IM, free
4 x 25 back; 3 x 100 IM, IM, free
4 x 25 breast; 4 x 100 IM, IM, IM, free
4 x 25 free; 5 x 100 IM, IM, IM, IM, free
25's swam on RI: 10. 100's on c+20
descend IM in each round, descend free through set
1800/2700/3100m
Pull
- swam twice through
4 x 50 build to fast
1 x200 moderate effort- focus on stroke length