Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 3 x 200
1) free swim distance per stroke
2) swam 4 x (25 drill of choice/25 DPS)
3) kick-boards OK
600/1200y
Main
- our WED focus this month will be preparation for the postal swims in JAN & FEB
6 x 100 c+10
best average set, tempo is at 200 race pace, hold swim times 1->6
3 x 200 c+15
1. first 100 up tempo
2. middle 100 up tempo
3. last 100 up tempo
2 x 300 c+20
1. first 150 up tempo
2. last 150 up tempo
1 x 600 c+25
steady effort swam at c-2 per 100, total swim time should be c-12->15. goal is to feel strong and comfortable throughout the interval.
2400/3600y
no breaks between intervals