Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 8 x 75
1->4) 25 scull/50 distance per stroke
5->8) 25 rhythm/50 distance per stroke
600/1200y
Main
- 1 x 400, 1 x 100
1 x 300, 2 x 100
1 x 200, 3 x 100
1 x 100, 4 x 100
400, 300, 200, 100 swam moderate effort, focus on technique and turns c+20
100's descend each group, last 100 always fast! c+10
rest an extra :30 seconds after each round
2000/3200y
Last set
- 4 x 100, 1 x 200 swam 150 kick/50 swim, RI:20
3 x 100, 2 x 200 swam 100 kick/100 swim, RI:20
2 x 100, 3 x 200 swam 50 kick/150 swim, RI:20
100's ascend each group, first 100 always fast! c+10
200's descend the kick portion of each interval
rest and extra :30 seconds after each round
2100.5300y
go forth and spread some holiday cheer!