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
- 2x75 freestyle (25 finger tip drag drill/25 kick/25 fingertip drag drill)
4x100 nonfree (25 kick/50 choice of drill/25 swim max DPS)
2x75 freestyle (25 kick/25 fingertip drag drill/25 kick)
(700/1300m)
Main Set
- 5x100
#1 100 free on cruise+5 sec
#2 25 stroke/75 free on cruise+10 sec
#3 50 stroke/50 free on cruise+15 sec
#4 75 stroke/25 free on cruise+20 sec
#5 100 stroke on cruise+25 sec
Moderate on the freestyle, and build the rhythm and tempo on the stroke
5x200
Odds: nonfree stroke on cruise+30 sec
Evens: free on cruise+10 sec
5x100
#1 100 stroke on cruise+25 sec
#2 25 free/75 stroke on cruise+20 sec
#3 50 free/50 stroke on cruise+15 sec
#4 75 free/25 stroke on cruise+10 sec
#5 100 free on cruise+5 sec
Moderate on the freestyle, while maintaining tempo and rhythm on the stroke.
(2000/3300m)
Last set
- 5x100 (25 kick/50 drill/25 swim max DPS)
Odds: free, drill is fingertip drag drill
Evens: nonfree stroke, choice of drills
(500/3800m)