Coach Dale
Warm up
4 x 150
100 free swim/ 50 drill or kick choice
600m
Drill
- 2 x 150 swam 25 fist/ 25 free swim x 3
2 x 100 swam 25 gallop/ 25 free swim x 2
5 x 50 swam 25 rhythm/ 25 free swim
600/1200m
Main
- 1 x 300 swam 50 fast/ 200 moderate/ 50 fast +10
6 x 50 swam 2 moderate, 2 up tempo, 2 fast +10
1 x 500 swam 75 fast/350 moderate/ 75 fast +20
6 x 50 swam 2 moderate, 2 up tempo, 2 fast +10
1 x 700 swam 100 fast/ 500 moderate/ 100 fast +30
2100/3300m
kick/swim
- 4 x 125 swam 50 kick/ 75 free swim
descend the 50k 1 -> 4, 75 free swim is moderate
500/3800m