Coach Laura
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 6 x 100
odds: 50 fist drill/50 swim maximum distance per stroke (DPS)
evens: 50 rhythm/50 build
600/1200y
Main
- postal 1650 preperation; shorter intervals are race pace and sub-race pace, 400's swam moderate to sub-race pace. this set will prepare you to swim strong and maintain proper form during the later stages of the event.
2 x 50 c; c+5
2 x 100 c; c+10
2 x 150 c; c+15
3 x 400 c+20; descend intervals 1->3
2 x 150 c-5; c+15
2 x 100 c-5; c+10
2 x 50 c-5; c+5
2400/3600y
cool down pulling: emphasis on glide phase of stroke
- 3 x 100
25 breathe right side only/25 breathe left side only/50 breathe every 3rd stroke
300/3900y