Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600m)
Drill
- 4 x 100: 50 streamline kicking/ 50 breathing every 3rd stroke
4 x 75: 50 gallop/ 25 breathing every 3rd stroke
4 x 50 25 fist/ 25 breathing every 3rd stroke
900/1500m
Main
- 1 x 300 (swam 100 easy/ 100 moderate/ 100 fast), c+20
6 x 50 (swam 2E/ 2M/ 2F), c+10
1 x 600 (swam 200E/ 200M/ 200F), c+30
6 x 50 (swam 2E/ 2M/ 2F), c+10
1 x 900 (swam 300E/ 300M/ 300F), c+40
6 x 50 (swam 2E/ 2M/ 2F), c+10
2700/4300m