Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 2 x 75 free swim, focus on perfect technique
4 x 50 odds:4 count kick drill; evens: 5 stroke gallop w/10 count kick
2 x 75 free swim, focus on perfect technique
500/1100y
Main
- 1 x 800 descend by 200's 1->4 c+30
1 x 400 descend by 100's 1->4 c+20
4 x 200 descend by 50's 1->4 c+10
1 x 400 descend as 200, 100, 100, 50, 50, broken for :05 seconds at each interval c+30
2400/3500y
technique focus
- 8 x 25 odds: 4 count kick (focus on balance and symmetry); evens: 5 stroke gallop w/10 count kick
300/3700y