Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 4 x 100
swam 25 gallop/25 swim/25 rhythm/25 build
400/1000y
Main
- 3 x 300 descend 1->3 c+10
3 x 100 1 @ c+10, 1 @ c+5, 1 @ c, breathe every 3rd stroke
3 x 300 descend 1->3 c+10, start and finish at a faster pace than group 1
6 x 50 2 @ c+10, 2 @ c+5, 2 @ c, breathe eveyr 3rd stroke
2400/3400y
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)
kick/swim
- 4 x 25 kick easy
1 x 50 swim free
4 x 25 kick odds: easy, evens: fast
1 x 50 swim free
4 x 25 kick all fast
1 x 50 swm free
450/3450y