Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600m)
Drill
- 3 x 200 IM
1) 25 kick IM order/ 25 free swim
2) 25 DPS IM order/ 25 free swim
3) 25 build IM order/ 25 fre swim
600/1200m
Main
- 4 x (4 x 150), c+20
R1) 100 reverse IM order/50 free
R2) 100 stroke/ 50 free
R3) 100 IM/ 50 free
R4) 100 free/ 500 free
within each round, descend the 100 leg 1->4
2400/3600m
Dessert
- 12 x 25 kick
1, 2) kick fly build
3) free easy swim
4, 5) kick back build
6) free easy swim
7, 8) kick breast build
9) free easy swim
10, 11) kick free build
12) free easy swim
300/3900m