Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill
- 1x200 swim max DPS, breathing every 3rd stroke on the first 50, every 5th stroke on the second, every 3rd stroke on the third, and every 7th stroke on the fourth 50.
2x100 (50 single arm drill/50 swim max DPS)
4x50 (25 kick without a board/25 swim build)
(600/1200y)
Main
- 1x500 on cruise+15 sec, moderate pace
6x50 on cruise+10 sec, descending from moderate to uptempo pace
1x500 on cruise+15 sec, uptempo pace
3x100 on cruise+5 sec, descending from uptempo pace to a strong pace
1x500 on cruise+15 sec at a strong pace
This set is a little spin on a very basic 3x500, descend 1-3. Between each 500, steps to ratchet up the pace for the next 500 are included. It's great if swimmers can descend the 50s 1-6. However, it may be easier if the 6x50 are swum #1-2 at moderate pace, #3-4 a little faster, #5-6 at the target uptempo pace of the second 500.
(2100/3300)
Last set
- 100 easy
6x50 (25 kick/50 swim max DPS)
(400/3700)