Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 10 x 50
1->3. free swim moderate effort
4->6. fre swim, buils 1->3
7->9. free swim steady pace, faster effort than 1st group of three
10. free easy
make mental note of the change of pace anf effort between groups 1&3. This will be the main focus on swimming the main set.
500/1100y
Main
- 3 x 10:00 minute swims, 1-2 minute recovery between intervals
-this set begins our preparation for next months focus event, the 1 hour postal!
-occupy your time by focusing on maintaining excellent technique as you fatigue, hold streamlines off the walls
-GOAL IS TO SWIM 150-200 YARDS FASTER WITH EACH INTERVAL
34minutes/1100y
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
- 3 x [3 x50]
1. kick fast
2. kick moderate
3. swim stroke
450/1550y/34 minutes