Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill Set
- 15 x 50
1-4. 6 beat kick drill
5. free swim
6-9. gallop drill
10. free swim
11-13. catch up drill
15. free swim
750/1350m
Main
- 4 x [4 x 125 free, 2 x 200 free/kick] 125's swam on c+10, 200's repeat on RI:30
r1) 125's swam 75 moderate/ 50 good effort; 200's all swim
r2) 125's swam 50 moderate/ 75 good effort; 200's 2 x 50 kick/ 50 swim
r3) 125's swam 25 moderate/ 100 good effort; 200's 2 x 50 kick/ 50 swim
r4) 125's swam all good effort; 200's all swim
3200/4550m
kick/ swim
- 1 x 75, 1 x 50, 1 x 25 kick fast, faster, fastest
4 x 50 swim, focus on legs
1 x 75, 1x 50, 1 x 25 kick fast, faster, fastest
500/5050m