Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill
- 4x100 (25 swim/50 rhythm drill/25 kick)
4x50 (25 kick/25 swim)
4x25 swim build
Choice of strokes
(700/1300)
Main
- 1x300 free
6x50 nonfree on cruise+15 sec
1x300 free (4 rounds of 50 swim/25 kick)
3x100 nonfree on cruise+30 sec
1x300 free (4 rounds of 25 swim/50 kick)
2x150 nonfree on cruise+45 sec
1x300 all kick
This is a nice long warm up set for tomorrow's Postal Mile swim. Choice of nonfree strokes.
(2100/3400)
Last Set
- 1x500 pull, every 3rd length nonfree
(500/3900)