Coach Dale
Warm up
4 x 150
100 swim/ 50 kick or drill choice
(600m)
Drill
- 4 x [75, 50, 25] differnet stroke each round, reverse IM order
75: 50 kick/ 25 swim perfect technique
50: drill of choice
25: swim up tempo
600/1200m
Main
- 4 x 300 descend effort 1 -> 4
1. 100 IM/ 100 IM/ 100 free +45
2. 200 IM/ 100 free +40
3. 300 IM +35
4. free +30
3 x 200 descend IM portion 1 -> 3 +20
100 IM/ 100 free
3 x 150 descend free portion 1 -> 3 +20
100 IM/ 50 free
3 x 100 descend 1 ->3 +20
100 IM
3 x 50 descend 1 -> 3 +20
50 free
2700/3900m