Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 3 x 200 IM
1. 25 drill IM order/25 free swim
2. 25 distance per stroke IM order/25 free swim
3. 25 build IM order/25 free swim
600/1200y
Main
- 4 x [5 x 150] c+20
1->4. swam 100 reverse IM/50 free, descend the reverse IM 1->4
5. easy recovery swim
6->9. swam 100 stroke IM order/50 free, descend ther stroke 1->4
10. easy recovery swim
11->14. swam100 IM/50 free, descend the IM 1->4
15. easy recovery swim
16->19. swam 100 free/50 free,descend the 100 free 1->4
20, easy recovery swim
3000/4200y
warm down
- 1 x 200 easy choice of stroke
200/4400y