Coach Dale
Warm up
4 x 150
100 stroke/50 drill or kick choice
600y
Drill
- 3 x (3 x 100)
group 1: swam as 25 kick left side only/25 breath right side only/25 kick right side only/25 breath left side only
group 2: 50 gallop drill/50 free swim
group 3: 75 breathing 2 to the left side followed by 2 to the right side/25 bilateral breathing
900/1500y
Main
- 3 x [6 x 50 c+15; 1 x 300 c+20]
R1: 50's descend 1->3 and 4->6; 300 all moderate effort
R2: 50's odds fast, evens moderate; 300 swam 150 fast/150 moderate
R3: 50's ALL FAST; 300 ALL FAST
1800/3300Y
4 X 500 c+45
1. broken at each 100 for :10, descend each 100 1->5
2. steady pace
3. broken at each 100 for :15 seconds; 1st, 3rd, and 5th 100 fast, 2nd and 4th up tempo
4. steady pace, slightly faster than #2, hold your form here
2000/5300y
Warm down
- 1 x 200 easy
200/5500y