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Friday February 22
Coach Chris
Warm up
  1. Swimmer's choice


    (600/600m)
Drill
  1. 6x100 (25 kick/50 drill/25 swim max DPS)
    #1-3 freestyle, drill is catch up drill
    #4-6 choice of strokes and drill

    (600/1200m)
Main Distance Set
  1. 4x500
    #1 broken at each 100 for 5 seconds. Even pace throughout. Interval is cruise+30 sec
    #2 broken at 250 for 10 sec rest. Negative split. Interval is cruise+15 sec
    #3 straight swim on cruise. Even pace
    #4 straight swim on cruise-10 sec, faster than #3

    (2000/3200m)
Main Sprint Set
  1. 6x75 on cruise+30 sec, choice of strokes, but same stroke throughout.
    Descend 1-3 to FAST
    4-6 as fast or faster

    4x50 drill with 15 sec rest between each
    #1 sculling
    #2 catch up drill
    #3 almost catch up drill
    #4 fist drill
    Focus on HIP, CATCH, PULL

    3x75 on cruise+30 sec, choice of strokes but same stroke throughout
    Descend to FAST

    4x50 drill with 15 sec rest between each
    #1 sculling
    #2 catch up drill
    #3 almost catch up drill
    #4 fist drill
    Focus on HIP, CATCH, PULL

    3x75 on cruise+30 sec, all as fast or faster than before

    (1300/2500m)
Last set
  1. 100 easy
    4 rounds of:
    1x broken 25-SPRINT 12.5, stop and rest for 4 breaths. Then SPRINT the last 12.5
    1xeasy 25

    Rest 20 seconds between rounds. Choice of strokes.

    This set emphasizes the fast breakout and then starting fast out of a floating start.

    100 easy

    (400/2900m or 3600m)