Coach Chris
Warm up
Swimmer's choice
(600m)
Drill
- 2 Rounds of 4x75
#1 easy swim
#2 25 kick/50 choice of drill
#3 50 kick/25 choice of drill
#4 swim max DPS, decreasing stroke count on each 25
Round 1 is freestyle, round 2 is nonfree
(600/1200)
Main
- 1x300 freestyle, max DPS
4x50 nonfree on cruise+15 sec, descend 1-4
1x300 free (50 swim max DPS/25 kick)
3x100 nonfree on cruise+25 sec, descend 1-3
1x300 free (25 swim max DPS/50 kick)
2x150 nonfree on cruise+35 sec, descend 1-2
1x300 free, max DPS
1x200 nonfree on cruise+45 sec, good effort
(2200/3400)
Last set
- 100 easy swim
6x50 kick on cruise+15 sec
Descend 1-3, 4-6
(400/3800)