Coaches Chris and Bob
Warm up
swimmer's choice
(600m)
Drill
- 1x200 free, swim max DPS
4 rounds of 3x50:
#1 kick
#2 choice of drills
#3 swim max DPS
Do 1 round Fly, 1 round Back, 1 round Breast and 1 round Free
(800/1400)
Main
- 1x200 Fly*
1x100 IM
1x200 Back*
1x200 IM
1x200 Breast*
1x300 IM
1x200 Free*
1x400 IM
*=Lane’s choice on how to do the 200 stroke. The options are:
a. 8x25 on cruise+10 sec, descend 1-4, 5-8
b. 4x50 on cruise+20 sec, descend 1-4
c. 2x100 on cruise+30 sec, descend 1-2
d. 1x200 on cruise+40 sec, build
Note: each option may be used no more than twice.
(1800/3200)
Last set
- 3x200
#1 200 free, max DPS
#2 25 kick/25 free. Do the 4x25 kick in IM order
#3 200 IM kick
(600/3800)