Coach Chris
Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
- 8x100 (25 swim/50 drill/25 kick)
#1-4 freestyle, drill is rhythm drill
#5-8 nonfree, drills are rhythm drill for fly and back, and full breaststroke alternating a breaststroke kick with a dolphin kick for breast.
(800/1400)
Main
- Break off 100s. This set of nonfree 100s starts at cruise+40 seconds, and we drop 5 seconds from the interval on each successive 100. Whenn you reach the point where you don’t make the interval, you stop, rest a minute and go back to the last interval you made or cruise+10 second (whichever is slower), and then do 6x100 freestyle at a moderate/recovery pace on that interval. Typically, swimmers should make at least 6 of the nonfree 100s on the decreasing interval. Others may miss on their 8th or 9th. Swimmers may mix up their nonfree strokes if it means they can go farther into the set before the interval catches them.
So, the set looks like this:
1x100 nonfree on cruise+40 sec
1x100 nonfree on cruise+35 sec
1x100 nonfree on cruise+30 sec
1x100 nonfree on cruise+25 sec
1x100 nonfree on cruise+20 sec
1x100 nonfree on cruise+15 sec
1x100 nonfree on cruise+10 sec
1x100 nonfree on cruise+5 sec
1x100 nonfree on cruise
1x100 nonfree on cruise-5 sec
When the interval catches you, stop and rest 1 minute. Then:
6x100 free on the last interval you made or cruise+10 sec, whichever is slower. Moderate/recovery pace
(variable yardage)
Last set
- 6x100 kick on cruise+45 sec, descend 1-3, 4-6
1x600 pull, every 3rd length nonfree
(1200/variable yardage)