Coach Dale
Warm up
4 x 150
100 swim/ 50 kick or drill choice
(600/600y)
Drill
- 6 x 75 odds: 50 streamline kicking/ 25 distance per stroke
evens: 50 drill of choice/ 25 distance per stroke
6 x 25 build to fast while trying to maintain stroke count
(600/1200y)
Main
- 3 x 200
1. swam on 175y cruise +15
2. swam on 175y cruise +10
3. swam on 175y cruise +5
4 x 75 cruise +30
odds: 37.7y moderate/ 37.5y sprint to finish
evens: all fast
3 x 225
1. swam on 200y cruise +15
2. swam on 200y cruise +10
3. swam on 200y cruise +5
5 x 75 cruise +30
odds: 25y moderate/ 50y sprint to finish
evens: all fast
(1950/3150y)
Pull
- 4 x 50 build RI+10
200 moderate +20
2 x 100 build RI+10
200 moderate +20
(800/3950)
Kick
- long recovery after each interval
4 x 25 fast
50 moderate
4 x 50 fast
50 moderate
(400/4350y)