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Friday December 19
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600y)
Drill
  1. 6x100, choice of strokes
    Odds: 50 swim max DPS/50 kick
    Evens: 50 drill/50 swim build

    (600/1200y)
Main
Distance option
  1. 1x400 on cruise+15 sec (100 moderate/50 uptempo/100 moderate/50 uptempo/100 moderate)
    1x500 on cruise+15 sec (100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate)
    1x600 on cruise+15 sec (100 moderate/150 uptempo/100 moderate/150 uptempo/100 moderate)
    1x700 on cruise+15 sec (100 moderate/200 uptempo/100 moderate/200 uptempo/100 moderate)
    A great way to go uptempo is to engage a strong 6 beat kick (hint, hint…)

    (2200/3400y)
Main
Sprint option
  1. 4x25 fast on cruise+15 sec
    1x100 easy
    3x50 fast on cruise+25 sec
    1x100 easy
    2x75 fast on cruise+35 sec
    1x100 easy
    1x100 fast on cruise+45 sec
    1x100 easy
    1x100 fast on cruise+45 sec
    1x100 easy
    2x75 fast on cruise+35 sec
    1x100 easy
    3x50 fast on cruise+25 sec
    1x100 easy
    4x25 fast on cruise+15 sec
    1x100 easy

    Choice of strokes. Regroup after easy swims.

    (1800/3000)
Last set
  1. 1x300 kick
    1x300 pull, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

    (600/4000 or 3600)