Coaches’ choice with Chris and Griff
Warm up
600 choice
(600/600)
Drill
- 4x150
#1 swim 50 free/50 nonfree/50 free
#2 50 swim free/50 kick/50 swim free
#3 50 nonfree swim/50 kick/50 nonfree swim
#4 kick, choice of strokes
(600/1200)
Main
- Actually, you get two main sets today, each of which addresses different things.
Part 1—distance and pacing
1x1000, with speed variations as follows:
1x100 moderate pace
1x50 uptempo pace
1x100 moderate pace
1x100 uptempo pace
1x100 moderate pace
1x150 uptempo pace
1x100 moderate pace
1x200 uptempo pace
1x100 moderate pace
Any choice of gear is okay on this continuous swim. Concentrate on cleaning up the stroke and streamlining off the walls for the uptempo portions. The idea is to go faster while expending as little energy as possible.
(1000/2200)
Part 2-speed work
- 1x100 moderate on cruise+20 sec
1x50 fast on cruise+20 sec
1x100 moderate on cruise+20 sec
2x50 fast on cruise+30 sec
1x100 moderate on cruise+20 sec
3x50 fast on cruise+40 sec
1x100 moderate on cruise+20 sec
4x50 fast on cruise+50 sec
1x100 moderate on cruise+20 sec
Choice of strokes on everything. Stay on the intervals throughout this portion of the set. The moderate swims and the longer intervals should make this doable. Bust it on the 50s, but don’t dog it on the moderate 100s, especially the last one. Maintain good form and a steady moderate pace on the 100s.
(1000/3200)
Last set
- 4x50 swim on cruise+15 sec, ascending 1-4.
Start at the pace of your moderate 100s and ease off from there.
7x50 kick with 15 sec rest
#1 fly
#2 25 fly/25 back
#3 back
#4 25 back/25 breast
#5 breast
#6 25 breast/25 free
#7 free
(550/3750)