Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 6x100 (25 swim max DPS/50 drill/50 kick)
choice of strokes and drills
(600/1200m)
Main
- Today, we are doing a single set. It's sort of a recovery/make of it what you will set for those who did the 100 swims on the 1:30 on New Years' Day, and it has some sprint work for those who feel so inclined.
10x100 on cruise+30 sec
Fast on #5 and #10
10x75 on cruise+25 sec
Fast on #3, #6 and #9
10x50 on cruise+20 sec
Fast on #2, #4, #6 and #8
10x25 on cruise+15 sec
Fast on the odd ones
Choice of strokes, drills, kick, whatever you need to do to get back in the groove after the Holidays.
(2500/3700)
Last set
- 300 choice
(300/4000)