Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600/600y)
Drill
- 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
- 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 x 500 IM
swam 50 fly/75 free/50 back /75 free/50 breast/75 free/50 free/75 free
500/4300y