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Saturday February 13
Coach Dale
Warm up
  1. 4 x 150
    100 stroke/ 50 drill or kick choice

    (600/600y)
Drill
  1. 8 x 75
    1. fly k/d/s
    2. free swim - focus on lengthening your stroke
    3. back k/d/s
    4. free swim - same
    5. breast k/d/s
    6. free swim - same
    7. free k/d/s
    8. free swim - same
    600/1200y
Main
  1. 4 x 100 pulling with paddles only; odds: fly, evens: free c+20-25

    4 x 200 IM c+45
    1. fly/back/breast free kick
    2. fly/back/breast kick/free
    3. fly/back kick/breast/free
    4. fly kick/back/breast/free
    kick portion is hard effort, legs should feel fatigued at end of kick leg, finish of strokes strong

    4 x 100 pulling paddles only; odds: back, evens: free c+20-25

    4 x 150 kick/swim
    1. 100 fly kick / 50 fre swim easy
    2. 100 back kick / 50 free swim easy
    3. 100 breast kick / 50 free swim
    4. 100 free kick/ 50 free swim easy
    all kick legs are build to hard effort

    4 x 100 pulling with paddles only; odds: breast, evens: free c+20-25
    2600/3800y
Play
  1. 1 x 500 IM
    swam 50 fly/75 free/50 back /75 free/50 breast/75 free/50 free/75 free
    500/4300y