Coach Dale
Warm up
4 x 150
100 free/ 50 kick or drill choice
(600m)
Drill
- 12 x 50 focus is on front quadrant of stroke
odd: sharkfin gallop
evens: front quadrant gallop
(600/1200m)
Main
- 2 x 400, +20, c
3 x 300; +15, c, +15
4 x 200; +10, c, +10, c
5 x 100; +5, c, +5, c, +5
choice on descent of effort can either be within each group or from one group to another
(3000m/4200m)
Dessert
- 4 x 100
odds: alternate breathing 2 right/ 2 left with pull gear
evens: breathing every third stroke with pull gear
(400/4600m)