Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600/600y)
Drill
- 4 x 25 kick IM order
4 x 75 kick/ drill/ swim, reverse IM order
4 x 50 drill IM order
(750/1350y)
Main
- 8 x ( 25/ 50/ 75/ 100)
25 kick choice moderate tempo c+15
50 stroke choice fast tempo c+20
75 free moderate tempo c+25
100 IM fast tempo c+30
(2000/3350y)
Dessert
- 4 x 100 1 each stroke c+20
200 IM c+40
4 x 50 1 each stroke c+10
200 IM c+40
4 x 50 is faster tempo than 4 x 100, descend 200 IM 1->2
(1000/4350y)