Coach Dale
Warm up
4 x 150
100 stroke/50 drill or kick choice
600y
Drill
- 4 x 125 reverse IM order 50 kick/50 drill/ 25 swim
3 x (2 x 50) swim 2 each stroke: fly, back, breast; swam as 25 build/25 free
800/1400y
Main
- 6 x 50 swam 25 fly/25 free c+20
3 x 150 100 IM with extra 50 on the fly leg, descend 1->3 c+30
6 x 50 swam 25 back/25 free c+20
3 x 150 100 IM with extra 50 on the back leg, descend 1->3 c+30
6 x 50 swam 25 breast/25 free c+20
3 x 150 100 IM with extra 50 on the breast leg, descend 1->3 c+30
2250/3650y
Swim/Kick
- 4 x 125
1. 100 fly swim/25 free kick
2. 100 back swim/25 breast kick
3. 100 breast swim/25 back kick
4. 100 free swim/25 fly kick
600/4150y