Coach Dale
Warm up
4 x 150
100 free/ 50 drill or kick choice
(600/600y)
Drill
- 8 x 100
1 -> 4) 25 right arm only/ 25 swim/ 25 left arm only/ 25 swim
5 -> 8) 25 rythm/ 25 swim/ 25 rythm/ 25 swim
(800/1400y)
Main
- 1 x 500 even paced c+0
4 x 125 odds c+10, evens c+0, descend 1-> 4
1 x 600 even paced c+0
4 x 150 odds c+10, evens c+0, descend 1 -> 4
(2200/3600y)
Dessert
- 4 x 25 build to fast
4 x 50 breath 3, 5, 7, 3
4 x 100 pull with bouy and paddles, emphasis on long glide and recovery
(700/4300y)