Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill
- 8x100 IM
#1-3 kick
#4-6 drill
#7-8 swim max DPS
(800/1400)
Main
- 8x125 (75 stroke/50 free) on cruise+30 sec
Same stroke on all 3 lengths of the 75.
You can change the stroke on the 75s, but make sure you do at least two 125s in a row where the 75 is the same.
8x50 (25 fly kick/25 choice) on cruise+25 sec
10x75 (50 stroke/25 free) on cruise+25 sec
Same rules apply here as did on the 125s
(alternative set is 8x100 nonfree on cruise+30 sec)
3x200
#1 Free on cruise+15 sec
#2 nonfree on cruise+30 sec
#3 Free on cruise+15 sec
(2750/4150)
Last set
- 1x300 choice warmdown
(300/4450)