Coach Dale
Warm up
300 swim, 200 pull, 100 kick
(600m)
Drill
- 8 x (50 swim/ 25 kick) two rounds of each stroke
(600/1200m)
Main
- 2 x 300 free, c+20
8 x 25 streamline underwater kick, c+20
3 x 200 stroke or IM choice (must maintain choice throughout for average), c+30
8 x 25 streamline underwater kick, c+15
4 x 100 free (descend to fast), c+10
8 x 25 streamline underwater kick, c+10
(2400/3600m)
Dessert
- day of determination
swim down: 200 choice
(200/3800m)