Coach Dale
Warm up
4 x 150
100 free/ 50 drill or kick choice
(600m)
Drill
- 4 x 25 sculling
4 x 50 25 right arm only/ 25 left arm only
4 x 75 25 breathing right side only/ 25 breathing left side only/ 25 breathing every 3rd stroke
(600/1200m)
Main
- 1 x 600, moderate pace, c+20
3 x 200, c+10, c, c-10
1 x 600 negative split, c+20
3 x 300, c+10, c, -10
(2400/3600m)
Dessert
- 4 x 100, c+5, +10, +15, +20
descend each interval 1->4
kick: 200 social
(600/4200m)