Threshold Freestyle. Chris and Laura coaching.
Warm up
Swimmer's choice
600m
Drill
- 1x200 (50 catch up drill/50 swim/50 catch up/50 swim)
1x150 (50 rhythm drill/50 swim/50 rhythm drill)
1x100 (50 kick/50 swim)
1x50 swim build
1x300 swim, every 3rd length nonfree
Today's drill set focuses on the front catch and hip rotation.
(800/1400)
Main
- 3x100 on cruise
3x200
#1 on cruise+5 sec
#2 on cruise
#3 on cruise-5 sec
3x300
#1 on cruise+10 sec
#2 on cruise
#3 on cruise-10 sec
If you need to break between sections, that's okay, but try to go straight through with no breaks
(1800/3200)
Last set
- 4x50
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Swim to the interval
100 easy
(300/3500)