Coach Chris
Warm up
Swimmer's choice
(600/600yds)
Drill
- 1x200 free, decreasing stroke count by 50s
4x75 (25 kick/25 front scull/25 swim max DPS)
4x75 (25 feet first scull/25 double arm backstroke/25 butterfly count down drill)
(800/1400)
Main
- This set starts as a low heart rate set and builds to a higher intensity set
3x200 free on cruise+5 sec, descend 1-3
1x100 choice on cruise+20 sec
1x75 choice on cruise+20 sec
1x50 choice on cruise+20 sec
1x25 choice on cruise+20 sec
increase speed as the distances get shorter
3x150 free on cruise+10 sec, descend 1-3, faster pace than 200s
1x100 choice on cruise+25 sec
1x75 choice on cruise+25 sec
1x50 choice on cruise+25 sec
1x25 choice on cruise+25 sec
increase speed as the distances get shorter
3x100 on cruise+15 sec, descend 1-3, faster pace than 150s
1x100 choice on cruise+30 sec
1x75 choice on cruise+30 sec
1x50 choice on cruise+30 sec
1x25 choice on cruise+30 sec
increase speed as the distances get shorter
3x50 free on cruise+20 sec, descend 1-3, faster pace than 100s
(2250/3650)
Last set
- 100 easy
1x300 social kick
(400/4050)