Coach Chris
Warm up
1 x 600: 300 Free/300 Non-free
(600/600m)
Drill
- 10x75
Odds: 25 kick/25 catchup/25 almost catchup
Evens: swim, decreasing stroke count on successive 25s
Concentrate on hip rotation and the front end catch.
(750/1350m)
Main Set
- 1x1500 for time
(1500/2850m)
Last set
- 6x100 (25 catchup/25 almost catchup/25 fist drill/25 swim max DPS)
Use the hip rotation to help maintain the front end catch during the drill portions, and then focus on it during the last length
1x400 kick
(1000/3850m)