Coach Dale
Super Sunday
Warm up
4 x 150
100 stroke/50 drill or kick choice
600y
Drill
- 4 x 200
1. 4 x ( 25 6 count kick w/ arm recovery/25 breathe every 3rd stroke)
2. 4 x (25 catch up/25 sweet technique
3. build by 50's
4. all moderate
800/1400y
Main
- 3 x (3 x 200) c+25
1->3. swam 100 moderate/75 up tempo pace/25 real FAST!
4->6. swam 100 moderate/50 up tempo/50 real, real FAST!!
7->9. swam 100 moderate/25 up tempo/75 real, real, real FAST!!!
ALL 200's swam with paddles AND fins to maximize speed, think fast and silent water
1800/3200y
1 x 150; 3 x 100 (swam 25 kick fast/75 swim moderate)
2 x 150; 2 x 100 (swam 50 kick fast/50 swim moderate)
3 x 150; 1 x 100 (swam 75 kick fast/25 swim moderate)
150's swam on RI: 20, descend 1->6
100's swam on RI: 15
1500/4700y
Dessert: lanes choice
- 1. congrats on SUPER SUN, easy 100 cooldown, out early and enjoy the big game!
2. 1 x 300 [(25 kick/25 drill/25 swim) x 4]
1 x 200 [( 25 build/25 easy) x 4]
1 x 100 swim eaasy
600/5300y