Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600m)
Drill
- 3 x 100 swam as 25 kick/ 50 drill/ 25 swim
1) breast
2) back
3) fly
6 x 50 swam as 25 distance per stroke/25 build
odds: favorite stroke
evens: least favorite stroke
(600/1200m)
Main
- 1 x 100 IM, c+20
2 x (50 fly/ 100 free/ 50 fly) c+20
1 x 200 IM c+30
2 x (50 back/ 100 free/ 50 back)
1 x 300 IM, c+40
2 x (50 breast/ 100 free/ 50 breast c+20
1 x 400 IM, c+50
2 x (50 free/ 100 free/ 50 free)
all 50's swam fast and all 100's swam moderate
(2600/3800m)
Dessert
- 300 IM kick building by 25's
(300/4100m)