Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 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
- 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
- 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
- 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)