Coach Chris
Warm up
Swimmer's choice
(600m)
Drill
- 4 rounds of 3x50. In each round:
#1 kick without a board, arms at your side, rotating continuously from side to side
#2 Rhythm drill, concentrating on hip rotation
#3 Swim max DPS, trying to keep hip rotation while decreasing stroke count
(600/1200m)
Main
- 1x300 max DPS, moderate pace on cruise+30 sec
1x50 FAST on cruise+30 sec
3x500 on cruise+30 sec, descend 1-3
Do not take extra rest between the fast 50 and the 500s. The idea is to start the 500s with a spiked pulse rate and to work from there.
(1850/3050)
Last set
- 5x100 kick (75 choice/25 streamlined dolphin kick on back with no board)
Sorry-no getting away from it this time
(500/3550)