Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 4 x 25 kick IM order
4 x 50 25 kick/25 drill IM order
4 x 75 25 kick/25 drill/25 swim IM order
4 x 50 distance per stroke, sweet technique IM order
4 x 25 free build
900/1500y
Main
- 4 x 25, 4 x 50 free c+10
4 x 50, 4 x 50 free c+10
4 x 75, 4 x 50 free c+10
4 x 50, 4 x 50 free c+10
4 x 25, 4 x 50 free c+10
r1: 4 x 25 swam fly
r2: 4 x 50 swam 25 fly/25 back
r3: 4 x 75 swam 25 fly/25 back/25 breast
r4: 4 x 50 swam 25 back/25 breast
r5: 4 x 25 swam breast
r1 -> r5 swam on rest interval of 10 seconds
4 x 50 free each round swam faster than previous round, hold pace 1->4, r5 should end very fast
1900/3400y
2 x [1 x 300, 3 x100]
r1: 300 swam free c+30, 100's swam IM descend 1->3 c+20
r2: 300 swam IM c+45, 100's swam free descend 1->3 c+15
1200/4600y
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)