Coach Chris
Warm up
3x200, choice of strokes
#1 easy swim
#2 50 kick/50 swim max DPS
#3 50 drill/50 swim max DPS
(600/600m)
Drill
- 4x150
Odds: 50 Free/50 catch up drill/50 nonfree
Evens: 50 nonfree/50 catch up drill/50 free
(600/1200m)
Main
- 4x150 on cruise+20 sec
(50 free/50 nonfree/50 free)
4x150 on cruise+30 sec
(50 nonfree/50 free/50 nonfree)
4x150 on cruise+60 sec, all nonfree
(50 kick/50 drill/50 swim max DPS)
4x150 on cruise+60 sec, broken
Odds: 50 fast nonfree, rest 10 sec, 100 moderate swim, choice of strokes
Evens: 50 fast free, rest 10 sec, 100 moderate swim, choice of strokes
(2400/3600m)
Last set
- 4x100 (25 kick/50 drill/25 swim max DPS)
Odds: Free, drill is catch up
Evens: nonfree, choice of drills
(400/4000m)